Wednesday January 14th

General Prep
2 Sets:
200m Run / 1:00 Bike
8 Scapular Pull-Ups
6 Bar Kip Swings
4/4 Single Arm Ring Rows
4 Inchworm Push-Ups
10 Alternating Mountain Climber Lunges
4 No Jump Burpees

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Spend 8-10 minutes here moving through kipping pull-up progressions and butterlfy pull-up progressions prior to the workout.
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“Split Decision”
0:00 - 16:00
For Time
400m Run (Each Round)
27-21-15-9 Pull-Ups

*Strict Strength Level 3:
16-12-8-4 Strict Pull-Ups

16:00- 32:00
For Time
30/22 Calorie Echo Bike (Each Round)
27-21-15-9 Burpees
Score = Sum Total Time of both intervals

Level 2:
0:00 - 16:00
For Time
400m Run
24-18-12-6 Pull-Ups
*Strict Strength Level 2:
12-10-8-6 Strict Pull-Ups
16:00- 32:00
For Time
26/18 Calorie Echo Bike
24-18-12-6 Burpees
Score = Sum Total Time of both intervals
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Level 1:
0:00 - 16:00
For Time
200m Run
22-18-12-8 Jumping Pull-Ups

*Strict Strength Level 1
12-10-8-6 Inverted Rows

16:00- 32:00
For Time
20/14 Calorie Echo Bike
20-15-10-5 Burpees

Score = Sum Total Time of both intervals

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Masters 55+:
0:00 - 16:00
For Time
400m Run
12-10-8-6 Strict Pull-Ups

16:00- 32:00
For Time
24/16 Calorie Echo Bike
20-16-12-8 Burpees

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Goal Time Domain: 11:00-15:00
Cap: 16:00 / Interval

Stimulus: Aerobic capacity with cyclical conditioning and gymnastics stamina (Two mid-range conditioning efforts with the focus on Muscular Endurance
RPE: 8/10

Primary Objective: Maintain consistent pacing between both intervals
Secondary Objective: Maintain Big Sets on Pull-Ups and similar paces on the run and the bike.

Workout Strategy
“Split Decision” is a two-part conditioning test that rewards athletes who can reset and reapply effort without emotional carryover from the first piece. The opening run should be smooth and controlled—fast enough to be productive, but not aggressive enough to compromise pull-up volume. Break the pull-ups early into repeatable sets to protect grip and maintain breathing control.

The second interval shifts the demand toward cyclical output and full-body fatigue. The bike calories should be approached at a sustainable threshold pace that allows athletes to move directly into the burpees without extended recovery. Burpees should stay rhythmic and efficient—no sprinting early. Athletes who finish the first interval composed will be able to apply pressure in the second and post the strongest combined times.

Movement Modifications / Adjustments
Run: Reduce Distance to 300m Runs or move to equivalent on the row/ski at 450/400m Row / Ski
Pull-Ups: Reduce Reps 21-15-9-6 / Adjust to Banded Pull-Ups or Jumping Pull-Ups / Move to Ring Rows
Echo Bike: Reduce Calories to 25/18 or 20/14 / Adjust to Bike Erg or Row Erg at 35/28 Calories for equivalent
Burpees: Reduce Reps 21-15-9-6/ Adjust to Elevated Burpees / Or move to Up Downs (no push-up, no jump burpees)

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