TEAM OF 2
TEAM STRATEGY
This is a long-duration team workout — pacing is the priority.
Athlete A completes one full round → Athlete B completes one full round.
One athlete works while the other recovers.
Keep transitions fast and organised.
Do not chase the first block too aggressively.
Decide your rep strategy before starting each block.
GYMNASTICS
Avoid failure on Toes-to-Bar, Pull-Ups and HSPU.
Use small, sustainable sets from the beginning.
For HSPU, maintain a consistent movement standard throughout.
If an athlete needs to scale, use the agreed scaling rather than letting technique break down.
CYCLICAL MOVEMENTS
Row and Assault Bike: controlled start, build intensity later.
Don't turn the first rounds into a sprint.
Use your partner's work period as recovery.
FINAL BLOCK

The last block is where teams should increase the pace.

Keep the Assault Bike moving.
Make Burpee transitions efficient.
Push the final rounds rather than trying to win the workout in the first 20 minutes.
COACH'S GOAL

Teach the team to manage fatigue, communicate and maintain quality for 60 minutes.

Pace early → communicate → stay consistent → finish hard.