TARGET SCORE
Target Time: sub 7 minutes/7 minutes 30 seconds (ladies)

Time Cap: none

STIMULUS and GOALS
This will hurt! There is no way around it. Some find this to be one of the most uncomfortable workouts in fitness. So get your mind right and let’s go!
WORKOUT STRATEGY & FLOW
Row: Your pace to start has to be moderate/fast to fast if you want to PR. You still want to maintain negative splits. If your goal is 7 minutes, a potential pacing strategy could be:
0-500m at 1:47/500m pace
500m-1000m at 1:46/500m pace
1000m-1500m at 1:45/500m pace
1500m-1750m at 1:44/500m pace
1750m-2000m sub 1:44/500m pace (aka empty the tank)

Don’t try to come out at 100% and hold on!

STIMULUS and GOALS
This is one of the best gymnastic tests around. We will see your proficiency and endurance for bar muscle ups, a higher skilled gymnastic movement.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Your first (and subsequent) sets will be very relative to how comfortable you are with these and how fast fatigue sets in. The most common limiting factors (if you are proficient at the movement already) will be pressing endurance out of the dip or midline fatigue with your kip. Aim for your first to last rep to be as efficient as possible as this will definitely let you move faster. Work to stay long in your kip with legs together and feet straight. Think of your body as a bendable straw that we want to round but not crease. This will build the most tension and let you float through the reps!

If you know you will hit the time cap, then perform as many reps as possible in 7 minutes (as long as you can get at least 15 reps) and score as 7:00 then comment reps.