2026-11-12

REPEAT FROM 6/11/2025

• Overview: We're working through lots of bodyweight reps in today's AMRAP, with our work interrupted by a bike every 3:00.
• Workout Flow: The workout starts on the bike. Complete the bike calories, then use the time remaining in the 3:00 window to work through the bodyweight movements in order. Every 3:00, return to the bike, then pick up the bodyweight movements exactly where you left off until the next bike comes up.
• The bike is designed to take around 2:00, giving you 1:00 to chip away at reps. If you finish the burpee pull-ups, return to the burpees. Choose reps and variations that allow you to get at least one full round.
• Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.
• Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed.
• Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.
• Intended Intensity: RPE 6-7
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 1-2 Rounds

• We want an even pace we can hold through all 10 intervals. Treat this like a consistent 30-minute effort.
• Today's workout will be muscularly demanding. Approach each bike with the intent to get back to the chipper movements and be able to get right to work.
• Work for only as long as your reps remain crisp and quick. The moment you feel as if your reps are fatiguing, take a quick break, get a big breath of air, and then go back to work.
• During the burpee pull-ups, start your burpee standing directly under the pull-up bar. Your hands should land a foot or two in front of the pull-up bar, so when your feet come back up, they're directly under the pull-up bar. This should allow you to immediately jump vertically to the bar. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.

BURPEES

• Reduce Reps
• Same Calorie Row or Ski
• Push-ups
• No Push-Up Burpee
• Up-Downs
• Sprawls (No Jump Burpee)
• 100 Mountain Climbers
• 100 Air Squats
• Box Jumps
• Shuttle Runs (1 rep = 10m)

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-ups
• Kipping Pull-ups
• Jumping Pull-ups with Controlled Descent
• Ring Rows
• Dumbbell or Barbell Bent Over Rows

BURPEE PULL-UPS

• Reduce Reps/Bar Height
• Burpee Ring Pull-ups
• Burpees to a Target
• Devil Press, 35 / 25 lb
• Same Calorie Row or Ski

25/20 CALORIE ECHO BIKE

• 2:30 Time Cap
• 1,000/900m Bike Erg
• 500/450m Row
• 400/360m Ski
• 400m Run
• 2:00 Effort on Treadmill/Runner
• 32 Shuttle Runs (1 rep = 10m)

2 Rounds:
10/8 Calorie Bike
5 Burpees
4 Strict Pull-ups
3 Burpee Pull-ups