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Part A: Metcon First

4 Sets (1 set every 11 minutes)
480m Run/ 500 Row/30/20Cal AB

-into-

2 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats

-into-

400m Run

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 7 minutes
Time Cap each set: 8 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY! The stimulus is intended to feel moderately intense but sustainable, not a sprint. It’s not about blowing up one round, it’s about developing that aerobic and muscular base while under fatigue. Think “move smooth, recover smart, stay steady.”

How it should Feel: GASSY! With some MUSCULAR ENDURANCE! This will feel like a controlled grinder. Breathing will stay elevated throughout, but never redline. The first run should feel like a warm-up lap by round 3 or 4, and your limiting factor will likely be muscular fatigue, especially in the push-ups and pull-ups, so pacing those smartly is key.

WORKOUT STRATEGY & FLOW
Run: Keep all 400m runs at 80-85% effort then you can push the last set a little more if needed to keep times consistent. You want to come off the run ready to work, not gassed. Use your regular cadence of breathing with calm pacing early in each interval.

Kipping Pull Up: Aim for unbroken each round. Don’t go to failure. If grip or fatigue is a limiter, plan consistent breaks.

Push Up: Break early and often to avoid burn-out. Short rests keep you moving and quick shake outs.

Air Squats: These are your chance to breathe and move. Keep a steady cadence, don’t rush, but don’t stop.

Part B: Strength & Skill

8 Back Squat @6.5/10 RPE
6 Back Squat @7.5/10 RPE
4 Back Squat @8/10 RPE
2 Back Squat @9/10 RPE
4 Back Squat @8/10 RPE
6 Back Squat @7.5/10 RPE
8 Back Squat @6.5/10 RPE
*Rest as needed between sets.

Part C: Gymnastics Strength Drills

Week 1
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.