Tuesday March 10th

General Warm-Up
1-2 Sets
1:00 Cardio of Choice
10 Scapular Pull-Ups
5/5 Single Arm Ring Row
:20 Hollow Body Hold
:20 Arch Hold
1:00 Jump Rope (moving from singles into practicing doubles)
Specific Gymnastics Prep
4-6 Reps Each:
Kipping Swings (hollow to arch)
Elevator Kip Swing, progressing to chin over bar
Kipping Chest to Bar Pull-Up

Progress athletes through the skill ladder based on their level. Athletes should arrive at the skill session with modifications and an understanding of ability and scale for the day.
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Every :30 x 12 Sets
5 Chest to Bar Pull-Ups
Goal: Clean, focused unbroken sets developing technique and rhythm. The focus is mechanics and consistency with light volume accumulation and short technical sets. Each set should feel controlled and repeatable, not maximal.

Level 3 (Strength Variation): 5/4 Strict Pull-Ups
Level 2: 5 Pull-Ups (Kipping or Butterfly)
Level 1: 3-4 Banded Strict Pull-Ups or 5 Ring Rows
Masters 55+: 4/3 Strict Pull-Ups
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Modifications and Adjustments
- Reduce reps before reducing movement standard — protect the quality of each set over chasing the prescribed number.
- Adjust to Ring Rows for athletes who cannot yet support a strict pulling pattern or are managing shoulder discomfort.
- Adjust to Banded Strict Pull-Ups for athletes building pulling strength, keeping the band light enough to still feel challenging on every set

Specific Barbell Primer / After Gymnastics Skill Session
3 Controlled Sets: Building to working loads and dialing in dubs.
5 Hang Power Cleans
10 Abmat Sit-Ups
15 Double Unders or 25 Single Unders

Working loads confirmed. Use this to dial in the hang position, turnover mechanics, and rope rhythm before the clock starts on "Fuse."
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"Fuse"

13:00 AMRAP
10 Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50.... Double Unders
Barbell: 135/95lb, 61/43kg
Score = Rounds + Reps

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Level 2
13:00 AMRAP
10 Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50… Double Unders
Barbell: 95/65lb (43/30kg)

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Level 1
13:00 AMRAP
10 Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50… Single Unders
Barbell: 65/45lb (30/20kg)

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Masters 55+
13:00 AMRAP
10 Hang Power Cleans
20 Abmat Sit-Ups
10-20-30-40-50… Double Unders
Barbell: 95/65lb (43/30kg)
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Goal: 4–5+ rounds (reaching the 40–50 DU round) |
RPE: 8.5–9/10
Stimulus: Barbell Conditioning / Aerobic Capacity

Primary Objective: Manage the barbell across all 13 minutes. Hang power cleans should be quick sets — 2 sets max early, pushing toward unbroken as the DU count grows and rest becomes harder to justify.
Secondary Objective: Stay composed on the rope. The double under ladder is the variable that changes every round — athletes who stay efficient and calm on the rope will keep their transitions tight and protect their barbell cycling.

Workout Strategy
"Fuse" is a barbell cycling, jump rope, and midline conditioning piece where the pressure builds round by round. The double under ladder is the twist, as every round on the rope increases, which means the barbell needs to stay manageable from the start. Athletes who go unbroken on cleans in round one and burn their grip early will feel the ladder long before they should.
Hang Power Cleans set the tone for each round here, athletes should be cycling these in quick unbroken sets or 5+5 if needed. The focus is a fast turnover from the hang, stay patient at the top and keep the bar cycling close to the body. As the Double Unders increase there will be an erge to rush the barbell reps. Resist the urge and focus on movement mechanics.
The abmat sit-ups are here to fatigue midline and work on breathing through the reps. Full range of motion, consistent pace, and controlled breathing is the focus. Athletes who treat sit-ups as active recovery will arrive at the rope composed.
Double Unders increase as we go, increasing fatigue and grip management. Round 1 is only 10 reps and is barely a warm-up. By round 4 we've moved to 40 reps, and round 5 is 50 reps creating increased fatigue. Athletes should stay smooth and rhythmic from rep one rather than jumping fast and tripping early. Start considering breaking up the jump rope in the 40 and 50 reps range to help shake out the shoulders. The athletes who manage the rope best will separate themselves in the back half of this AMRAP.

Modifications / Adjustments
Hang Power Cleans: Reduce Load / Reduce Reps / Adjust to Dual Dumbbell Hang Power Cleans / Adjust to Kettlebell Swings
AbMat Sit-Ups: Adjust to V-Ups / Adjust to Hollow Rocks / Adjust to Banded Good Mornings / Adjust to Supine Leg Raises
Double Unders: Reduce Reps / Adjust to Single Unders (double the reps) / Adjust to Penguin Jumps / Adjust to Lateral Hops

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