Leave scores in the components sections

Goals: 3:00-3:30 per set

Stimulus: Grip / Mixed Endurance

RPE: 7/10

Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.

Secondary Objective: Unbroken farmers carry every set, no matter what.

Workout Strategy

"Think About It" is a grip-taxed interval piece that starts with a challenging, but quick farmers carry. The burpees are a challenging piece here and athletes need to stay relaxed, find a steady tempo, switch hands and direction cleanly at rep six, and still push a fast pace to maintain the time domain. The bike is where athletes earn the interval, and with 30-90 seconds remaining after the burpees, there is enough time to push hard if the carry and burpees were handled well. Compose yourself in the carry, stay steady on the burpees, and push on the bike to finish under that 3:30 mark for each interval.

Big Class Option:

Stagger athlete groups to manage bike, wall space, and kettlebell sharing. For two groups, start one group on the bike and one on the burpees. For three groups, start on a 1:20 delay so the farmers carry is cleared before the next group begins. Farmers carry should ideally move outdoors to free up floor space and reduce congestion at the kettlebell station.

Leave scores in the components sections

Goals: 3:00-3:30 per set

Stimulus: Grip / Mixed Endurance

RPE: 7/10

Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.

Secondary Objective: Unbroken farmers carry every set, no matter what.

Workout Strategy

"Think About It" is a grip-taxed interval piece that starts with a challenging, but quick farmers carry. The burpees are a challenging piece here and athletes need to stay relaxed, find a steady tempo, switch hands and direction cleanly at rep six, and still push a fast pace to maintain the time domain. The bike is where athletes earn the interval, and with 30-90 seconds remaining after the burpees, there is enough time to push hard if the carry and burpees were handled well. Compose yourself in the carry, stay steady on the burpees, and push on the bike to finish under that 3:30 mark for each interval.

Big Class Option:

Stagger athlete groups to manage bike, wall space, and kettlebell sharing. For two groups, start one group on the bike and one on the burpees. For three groups, start on a 1:20 delay so the farmers carry is cleared before the next group begins. Farmers carry should ideally move outdoors to free up floor space and reduce congestion at the kettlebell station.

Leave scores in the components sections

Goals: 3:00-3:30 per set

Stimulus: Grip / Mixed Endurance

RPE: 7/10

Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.

Secondary Objective: Unbroken farmers carry every set, no matter what.

Workout Strategy

"Think About It" is a grip-taxed interval piece that starts with a challenging, but quick farmers carry. The burpees are a challenging piece here and athletes need to stay relaxed, find a steady tempo, switch hands and direction cleanly at rep six, and still push a fast pace to maintain the time domain. The bike is where athletes earn the interval, and with 30-90 seconds remaining after the burpees, there is enough time to push hard if the carry and burpees were handled well. Compose yourself in the carry, stay steady on the burpees, and push on the bike to finish under that 3:30 mark for each interval.

Big Class Option:

Stagger athlete groups to manage bike, wall space, and kettlebell sharing. For two groups, start one group on the bike and one on the burpees. For three groups, start on a 1:20 delay so the farmers carry is cleared before the next group begins. Farmers carry should ideally move outdoors to free up floor space and reduce congestion at the kettlebell station.

Leave scores in the components sections

Goals: 3:00-3:30 per set

Stimulus: Grip / Mixed Endurance

RPE: 7/10

Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.

Secondary Objective: Unbroken farmers carry every set, no matter what.

Workout Strategy

"Think About It" is a grip-taxed interval piece that starts with a challenging, but quick farmers carry. The burpees are a challenging piece here and athletes need to stay relaxed, find a steady tempo, switch hands and direction cleanly at rep six, and still push a fast pace to maintain the time domain. The bike is where athletes earn the interval, and with 30-90 seconds remaining after the burpees, there is enough time to push hard if the carry and burpees were handled well. Compose yourself in the carry, stay steady on the burpees, and push on the bike to finish under that 3:30 mark for each interval.

Big Class Option:

Stagger athlete groups to manage bike, wall space, and kettlebell sharing. For two groups, start one group on the bike and one on the burpees. For three groups, start on a 1:20 delay so the farmers carry is cleared before the next group begins. Farmers carry should ideally move outdoors to free up floor space and reduce congestion at the kettlebell station.

Leave scores in the components sections

Goals: 3:00-3:30 per set

Stimulus: Grip / Mixed Endurance

RPE: 7/10

Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.

Secondary Objective: Unbroken farmers carry every set, no matter what.

Workout Strategy

"Think About It" is a grip-taxed interval piece that starts with a challenging, but quick farmers carry. The burpees are a challenging piece here and athletes need to stay relaxed, find a steady tempo, switch hands and direction cleanly at rep six, and still push a fast pace to maintain the time domain. The bike is where athletes earn the interval, and with 30-90 seconds remaining after the burpees, there is enough time to push hard if the carry and burpees were handled well. Compose yourself in the carry, stay steady on the burpees, and push on the bike to finish under that 3:30 mark for each interval.

Big Class Option:

Stagger athlete groups to manage bike, wall space, and kettlebell sharing. For two groups, start one group on the bike and one on the burpees. For three groups, start on a 1:20 delay so the farmers carry is cleared before the next group begins. Farmers carry should ideally move outdoors to free up floor space and reduce congestion at the kettlebell station.

Leave scores in the components sections

Goals: 3:00-3:30 per set

Stimulus: Grip / Mixed Endurance

RPE: 7/10

Primary Objective: Complete each set in 3:00, give or take 10-15 seconds, across all three rounds.

Secondary Objective: Unbroken farmers carry every set, no matter what.

Workout Strategy

"Think About It" is a grip-taxed interval piece that starts with a challenging, but quick farmers carry. The burpees are a challenging piece here and athletes need to stay relaxed, find a steady tempo, switch hands and direction cleanly at rep six, and still push a fast pace to maintain the time domain. The bike is where athletes earn the interval, and with 30-90 seconds remaining after the burpees, there is enough time to push hard if the carry and burpees were handled well. Compose yourself in the carry, stay steady on the burpees, and push on the bike to finish under that 3:30 mark for each interval.

Big Class Option:

Stagger athlete groups to manage bike, wall space, and kettlebell sharing. For two groups, start one group on the bike and one on the burpees. For three groups, start on a 1:20 delay so the farmers carry is cleared before the next group begins. Farmers carry should ideally move outdoors to free up floor space and reduce congestion at the kettlebell station.

-

Goals: 12:30-17:30

Stimulus: Leg Stamina / Hip Extension

RPE: 8.5/10

Primary Objective: Consistent squat tempo across both rounds of 100 air squats without stopping.

Secondary Objective: Unbroken dumbbell snatches each round, or one planned break maximum for athletes who have any doubt on the rope.

Workout Strategy

- Manage the double unders with a clear rope strategy before the clock starts: athletes who are confident on the rope should push unbroken, while everyone else should plan one or two intentional breaks rather than stumbling through and spiking the heart rate heading into 100 air squats.

- The air squats are a trap and a sneaky movement where the workout can get away from you; 100 reps at a smooth, sustainable tempo is always faster than racing the first 50 and standing trying to recover. Pick a rhythm and hold it from rep one.

- On the dumbbell snatches, athletes who had clean double unders should be pushing unbroken here; those who needed breaks on the rope should plan one break so they feel controlled going into round two.

- Round two is where the real work begins; athletes who paced their squats and protected their rope efficiency in round one will have something left to push the finish, and those who raced early will be grinding.

-

Goals: 12:30-17:30

Stimulus: Leg Stamina / Hip Extension

RPE: 8.5/10

Primary Objective: Consistent squat tempo across both rounds of 100 air squats without stopping.

Secondary Objective: Unbroken dumbbell snatches each round, or one planned break maximum for athletes who have any doubt on the rope.

Workout Strategy

- Manage the double unders with a clear rope strategy before the clock starts: athletes who are confident on the rope should push unbroken, while everyone else should plan one or two intentional breaks rather than stumbling through and spiking the heart rate heading into 100 air squats.

- The air squats are a trap and a sneaky movement where the workout can get away from you; 100 reps at a smooth, sustainable tempo is always faster than racing the first 50 and standing trying to recover. Pick a rhythm and hold it from rep one.

- On the dumbbell snatches, athletes who had clean double unders should be pushing unbroken here; those who needed breaks on the rope should plan one break so they feel controlled going into round two.

- Round two is where the real work begins; athletes who paced their squats and protected their rope efficiency in round one will have something left to push the finish, and those who raced early will be grinding.

-

Goals: 12:30-17:30

Stimulus: Leg Stamina / Hip Extension

RPE: 8.5/10

Primary Objective: Consistent squat tempo across both rounds of 100 air squats without stopping.

Secondary Objective: Unbroken dumbbell snatches each round, or one planned break maximum for athletes who have any doubt on the rope.

Workout Strategy

- Manage the double unders with a clear rope strategy before the clock starts: athletes who are confident on the rope should push unbroken, while everyone else should plan one or two intentional breaks rather than stumbling through and spiking the heart rate heading into 100 air squats.

- The air squats are a trap and a sneaky movement where the workout can get away from you; 100 reps at a smooth, sustainable tempo is always faster than racing the first 50 and standing trying to recover. Pick a rhythm and hold it from rep one.

- On the dumbbell snatches, athletes who had clean double unders should be pushing unbroken here; those who needed breaks on the rope should plan one break so they feel controlled going into round two.

- Round two is where the real work begins; athletes who paced their squats and protected their rope efficiency in round one will have something left to push the finish, and those who raced early will be grinding.

-

Goals: 12:30-17:30

Stimulus: Leg Stamina / Hip Extension

RPE: 8.5/10

Primary Objective: Consistent squat tempo across both rounds of 100 air squats without stopping.

Secondary Objective: Unbroken dumbbell snatches each round, or one planned break maximum for athletes who have any doubt on the rope.

Workout Strategy

- Manage the double unders with a clear rope strategy before the clock starts: athletes who are confident on the rope should push unbroken, while everyone else should plan one or two intentional breaks rather than stumbling through and spiking the heart rate heading into 100 air squats.

- The air squats are a trap and a sneaky movement where the workout can get away from you; 100 reps at a smooth, sustainable tempo is always faster than racing the first 50 and standing trying to recover. Pick a rhythm and hold it from rep one.

- On the dumbbell snatches, athletes who had clean double unders should be pushing unbroken here; those who needed breaks on the rope should plan one break so they feel controlled going into round two.

- Round two is where the real work begins; athletes who paced their squats and protected their rope efficiency in round one will have something left to push the finish, and those who raced early will be grinding.

-

Goals: 12:30-17:30

Stimulus: Leg Stamina / Hip Extension

RPE: 8.5/10

Primary Objective: Consistent squat tempo across both rounds of 100 air squats without stopping.

Secondary Objective: Unbroken dumbbell snatches each round, or one planned break maximum for athletes who have any doubt on the rope.

Workout Strategy

- Manage the double unders with a clear rope strategy before the clock starts: athletes who are confident on the rope should push unbroken, while everyone else should plan one or two intentional breaks rather than stumbling through and spiking the heart rate heading into 100 air squats.

- The air squats are a trap and a sneaky movement where the workout can get away from you; 100 reps at a smooth, sustainable tempo is always faster than racing the first 50 and standing trying to recover. Pick a rhythm and hold it from rep one.

- On the dumbbell snatches, athletes who had clean double unders should be pushing unbroken here; those who needed breaks on the rope should plan one break so they feel controlled going into round two.

- Round two is where the real work begins; athletes who paced their squats and protected their rope efficiency in round one will have something left to push the finish, and those who raced early will be grinding.

-

Goals: 12:30-17:30

Stimulus: Leg Stamina / Hip Extension

RPE: 8.5/10

Primary Objective: Consistent squat tempo across both rounds of 100 air squats without stopping.

Secondary Objective: Unbroken dumbbell snatches each round, or one planned break maximum for athletes who have any doubt on the rope.

Workout Strategy

- Manage the double unders with a clear rope strategy before the clock starts: athletes who are confident on the rope should push unbroken, while everyone else should plan one or two intentional breaks rather than stumbling through and spiking the heart rate heading into 100 air squats.

- The air squats are a trap and a sneaky movement where the workout can get away from you; 100 reps at a smooth, sustainable tempo is always faster than racing the first 50 and standing trying to recover. Pick a rhythm and hold it from rep one.

- On the dumbbell snatches, athletes who had clean double unders should be pushing unbroken here; those who needed breaks on the rope should plan one break so they feel controlled going into round two.

- Round two is where the real work begins; athletes who paced their squats and protected their rope efficiency in round one will have something left to push the finish, and those who raced early will be grinding.

Athletes should self-select their option based on current pulling strength and where they are in their gymnastics development. Option A is for athletes with a confident strict pull-up and enough capacity to add load and still move cleanly across all six sets. Option B is for athletes building volume and consistency on unbroken strict pull-ups, where the goal is a repeatable big set each interval. Option C builds the pulling strength foundation through time under tension on the eccentric phase, which is where most of the structural adaptation happens. Every option should feel like quality work, not survival.

Loading Notes:

- Option A: Select a load that allows all five reps to be completed with full chin-over-bar standard and no kipping; athletes should aim to hold the same load across all six sets, making a small increase only if mechanics remain clean.

- Option B: Athletes using a band should select a tension that allows them to reach 6 or more reps unbroken; if the band results in sets of 10 or more every round, reduce tension.

- Option C: Use a box to start with the chin above the bar, then lower under control over three to five full seconds; if sustaining the eccentric is difficult, add light band support only.

Goals: ~3:00 per set

Stimulus: Midline Conditioning / Fatigued Running

RPE: 8.5/10

Primary Objective: Complete each set in under 3:20 across all four intervals.

Secondary Objective: Unbroken GHD sit-ups and push-up renegade rows every set.

Workout Strategy

- "Robots" punishes athletes who misread the GHDs; they feel manageable early and expensive late, so push the cadence but never race them recklessly, especially knowing the core is about to carry the renegade row load.

- The first 200m run is a reset, not a sprint; settle into a smooth 3-5k race pace that lets the breathing organize before arriving at the dumbbells.

- Push-up renegade rows demand a wide foot stance and a square hip position; athletes who let fatigue rotate their torso lose both the stimulus and the movement standard, so own the position before chasing unbroken reps.

- The finishing 200m is where athletes earn the interval; push hard and finish strong, but calibrate the effort so the next set begins at the same intensity as the first.

- Hold the same split across all four sets; this is not a workout where athletes should go out in 2:30 and fade to 3:50 by set four.

Athletes should self-select their option based on current pulling strength and where they are in their gymnastics development. Option A is for athletes with a confident strict pull-up and enough capacity to add load and still move cleanly across all six sets. Option B is for athletes building volume and consistency on unbroken strict pull-ups, where the goal is a repeatable big set each interval. Option C builds the pulling strength foundation through time under tension on the eccentric phase, which is where most of the structural adaptation happens. Every option should feel like quality work, not survival.

Loading Notes:

- Option A: Select a load that allows all five reps to be completed with full chin-over-bar standard and no kipping; athletes should aim to hold the same load across all six sets, making a small increase only if mechanics remain clean.

- Option B: Athletes using a band should select a tension that allows them to reach 6 or more reps unbroken; if the band results in sets of 10 or more every round, reduce tension.

- Option C: Use a box to start with the chin above the bar, then lower under control over three to five full seconds; if sustaining the eccentric is difficult, add light band support only.

Goals: ~3:00 per set

Stimulus: Midline Conditioning / Fatigued Running

RPE: 8.5/10

Primary Objective: Complete each set in under 3:20 across all four intervals.

Secondary Objective: Unbroken GHD sit-ups and push-up renegade rows every set.

Workout Strategy

- "Robots" punishes athletes who misread the GHDs; they feel manageable early and expensive late, so push the cadence but never race them recklessly, especially knowing the core is about to carry the renegade row load.

- The first 200m run is a reset, not a sprint; settle into a smooth 3-5k race pace that lets the breathing organize before arriving at the dumbbells.

- Push-up renegade rows demand a wide foot stance and a square hip position; athletes who let fatigue rotate their torso lose both the stimulus and the movement standard, so own the position before chasing unbroken reps.

- The finishing 200m is where athletes earn the interval; push hard and finish strong, but calibrate the effort so the next set begins at the same intensity as the first.

- Hold the same split across all four sets; this is not a workout where athletes should go out in 2:30 and fade to 3:50 by set four.

Athletes should self-select their option based on current pulling strength and where they are in their gymnastics development. Option A is for athletes with a confident strict pull-up and enough capacity to add load and still move cleanly across all six sets. Option B is for athletes building volume and consistency on unbroken strict pull-ups, where the goal is a repeatable big set each interval. Option C builds the pulling strength foundation through time under tension on the eccentric phase, which is where most of the structural adaptation happens. Every option should feel like quality work, not survival.

Loading Notes:

- Option A: Select a load that allows all five reps to be completed with full chin-over-bar standard and no kipping; athletes should aim to hold the same load across all six sets, making a small increase only if mechanics remain clean.

- Option B: Athletes using a band should select a tension that allows them to reach 6 or more reps unbroken; if the band results in sets of 10 or more every round, reduce tension.

- Option C: Use a box to start with the chin above the bar, then lower under control over three to five full seconds; if sustaining the eccentric is difficult, add light band support only.

Goals: ~3:00 per set

Stimulus: Midline Conditioning / Fatigued Running

RPE: 8.5/10

Primary Objective: Complete each set in under 3:20 across all four intervals.

Secondary Objective: Unbroken GHD sit-ups and push-up renegade rows every set.

Workout Strategy

- "Robots" punishes athletes who misread the GHDs; they feel manageable early and expensive late, so push the cadence but never race them recklessly, especially knowing the core is about to carry the renegade row load.

- The first 200m run is a reset, not a sprint; settle into a smooth 3-5k race pace that lets the breathing organize before arriving at the dumbbells.

- Push-up renegade rows demand a wide foot stance and a square hip position; athletes who let fatigue rotate their torso lose both the stimulus and the movement standard, so own the position before chasing unbroken reps.

- The finishing 200m is where athletes earn the interval; push hard and finish strong, but calibrate the effort so the next set begins at the same intensity as the first.

- Hold the same split across all four sets; this is not a workout where athletes should go out in 2:30 and fade to 3:50 by set four.

Athletes should self-select their option based on current pulling strength and where they are in their gymnastics development. Option A is for athletes with a confident strict pull-up and enough capacity to add load and still move cleanly across all six sets. Option B is for athletes building volume and consistency on unbroken strict pull-ups, where the goal is a repeatable big set each interval. Option C builds the pulling strength foundation through time under tension on the eccentric phase, which is where most of the structural adaptation happens. Every option should feel like quality work, not survival.

Loading Notes:

- Option A: Select a load that allows all five reps to be completed with full chin-over-bar standard and no kipping; athletes should aim to hold the same load across all six sets, making a small increase only if mechanics remain clean.

- Option B: Athletes using a band should select a tension that allows them to reach 6 or more reps unbroken; if the band results in sets of 10 or more every round, reduce tension.

- Option C: Use a box to start with the chin above the bar, then lower under control over three to five full seconds; if sustaining the eccentric is difficult, add light band support only.

Goals: ~3:00 per set

Stimulus: Midline Conditioning / Fatigued Running

RPE: 8.5/10

Primary Objective: Complete each set in under 3:20 across all four intervals.

Secondary Objective: Unbroken GHD sit-ups and push-up renegade rows every set.

Workout Strategy

- "Robots" punishes athletes who misread the GHDs; they feel manageable early and expensive late, so push the cadence but never race them recklessly, especially knowing the core is about to carry the renegade row load.

- The first 200m run is a reset, not a sprint; settle into a smooth 3-5k race pace that lets the breathing organize before arriving at the dumbbells.

- Push-up renegade rows demand a wide foot stance and a square hip position; athletes who let fatigue rotate their torso lose both the stimulus and the movement standard, so own the position before chasing unbroken reps.

- The finishing 200m is where athletes earn the interval; push hard and finish strong, but calibrate the effort so the next set begins at the same intensity as the first.

- Hold the same split across all four sets; this is not a workout where athletes should go out in 2:30 and fade to 3:50 by set four.

Athletes should self-select their option based on current pulling strength and where they are in their gymnastics development. Option A is for athletes with a confident strict pull-up and enough capacity to add load and still move cleanly across all six sets. Option B is for athletes building volume and consistency on unbroken strict pull-ups, where the goal is a repeatable big set each interval. Option C builds the pulling strength foundation through time under tension on the eccentric phase, which is where most of the structural adaptation happens. Every option should feel like quality work, not survival.

Loading Notes:

- Option A: Select a load that allows all five reps to be completed with full chin-over-bar standard and no kipping; athletes should aim to hold the same load across all six sets, making a small increase only if mechanics remain clean.

- Option B: Athletes using a band should select a tension that allows them to reach 6 or more reps unbroken; if the band results in sets of 10 or more every round, reduce tension.

- Option C: Use a box to start with the chin above the bar, then lower under control over three to five full seconds; if sustaining the eccentric is difficult, add light band support only.

Goals: ~3:00 per set

Stimulus: Midline Conditioning / Fatigued Running

RPE: 8.5/10

Primary Objective: Complete each set in under 3:20 across all four intervals.

Secondary Objective: Unbroken GHD sit-ups and push-up renegade rows every set.

Workout Strategy

- "Robots" punishes athletes who misread the GHDs; they feel manageable early and expensive late, so push the cadence but never race them recklessly, especially knowing the core is about to carry the renegade row load.

- The first 200m run is a reset, not a sprint; settle into a smooth 3-5k race pace that lets the breathing organize before arriving at the dumbbells.

- Push-up renegade rows demand a wide foot stance and a square hip position; athletes who let fatigue rotate their torso lose both the stimulus and the movement standard, so own the position before chasing unbroken reps.

- The finishing 200m is where athletes earn the interval; push hard and finish strong, but calibrate the effort so the next set begins at the same intensity as the first.

- Hold the same split across all four sets; this is not a workout where athletes should go out in 2:30 and fade to 3:50 by set four.

Athletes should self-select their option based on current pulling strength and where they are in their gymnastics development. Option A is for athletes with a confident strict pull-up and enough capacity to add load and still move cleanly across all six sets. Option B is for athletes building volume and consistency on unbroken strict pull-ups, where the goal is a repeatable big set each interval. Option C builds the pulling strength foundation through time under tension on the eccentric phase, which is where most of the structural adaptation happens. Every option should feel like quality work, not survival.

Loading Notes:

- Option A: Select a load that allows all five reps to be completed with full chin-over-bar standard and no kipping; athletes should aim to hold the same load across all six sets, making a small increase only if mechanics remain clean.

- Option B: Athletes using a band should select a tension that allows them to reach 6 or more reps unbroken; if the band results in sets of 10 or more every round, reduce tension.

- Option C: Use a box to start with the chin above the bar, then lower under control over three to five full seconds; if sustaining the eccentric is difficult, add light band support only.

Goals: ~3:00 per set

Stimulus: Midline Conditioning / Fatigued Running

RPE: 8.5/10

Primary Objective: Complete each set in under 3:20 across all four intervals.

Secondary Objective: Unbroken GHD sit-ups and push-up renegade rows every set.

Workout Strategy

- "Robots" punishes athletes who misread the GHDs; they feel manageable early and expensive late, so push the cadence but never race them recklessly, especially knowing the core is about to carry the renegade row load.

- The first 200m run is a reset, not a sprint; settle into a smooth 3-5k race pace that lets the breathing organize before arriving at the dumbbells.

- Push-up renegade rows demand a wide foot stance and a square hip position; athletes who let fatigue rotate their torso lose both the stimulus and the movement standard, so own the position before chasing unbroken reps.

- The finishing 200m is where athletes earn the interval; push hard and finish strong, but calibrate the effort so the next set begins at the same intensity as the first.

- Hold the same split across all four sets; this is not a workout where athletes should go out in 2:30 and fade to 3:50 by set four.