Today's workout is all about working at controlled intensity. Go too fast and the gymnastics movements will start to fatigue. Try to find that sweet spot of making the runs crisp and completing the gymnastics in as few sets as possible. 

Score: Time

Intended Intensity: RPE 6-7

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 20-25 Minutes 

Toes To Bar: Choose a variation/reps that allow you complete within 2 sets per round.

Push-Ups: Choose a variation/reps that allow you complete within 2 sets per round.

Runs: Should be completed in around 1:00 per 200 meters.

Push-Up Body Position + Scaling Options

Maintain a straight line from head to heels.
Avoid sagging or piking at the hips.
Engage the core to keep the body stable.
Scaling Options:
Be aware of athletes' fitness levels and provide appropriate scaling options.
Progress athletes gradually to more challenging variations as their strength improves.

Today is about working at a controlled intensity. Keep the pace crisp, but don't push beyond your ability to come back from a run and get right to work on the gymnastics movement. 

TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups  

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PUSH-UPS

Reduce Reps
Box Push-Ups (Hands Elevated)
32 Plank Shoulder Taps
Dumbbell Bench Press
Dumbbell Floor Press

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200M RUN

1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg

1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)

If rig space is limited, have one group start on the toes to bar, and a second group start on push-ups, this will allow for more room on the rig.