Blog

Part A: WOD

3 Sets
2 Rounds
16/13 Calorie Row/ 8,6 Cal AB/ 100m Run
4 Wall Walks
-into-
15 strict Pullups
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high ot high intensity
Target Time each set: sub 4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We have some aerobic and upper body gymnastics today! We want you to move on the row at a steady pace and then try to go nonstop on the wall walks and rope climbs as much as possible.

How it should Feel: GASSY! The main limiter is ideally heart rate. You will have some muscular fatigue with the pushing and pulling on the gymnastics, but hopefully the lower rep count will not stall you long.

WORKOUT STRATEGY & FLOW
Row: Steady here. Not full throttle and not slow. Non stop at about 80% intensity so you can be non stop on the wall walks.

Wall Walk: The rep count is not super low but not high. We want to stretch what you can do without breaking in the middle. If you end up needing to shake out at the midpoint, that’s fine. Just try to keep it brief. Work your hand placement and steps to try to get it down to 3-4 total! It can be a big game changer.

Rope Climb: Last part here before we rest! Try to stay steady on this and be efficient with footwork and your pulls. We’d rather clean and identical reps that are well intentioned than a rushed approach where you may slip.
8 minute EMOM (x4 rounds)
Odd minutes: 30 seconds of max Strict Ring Dips
Even minutes: 30 seconds Elbow Plank Hold on floor

Part B: Strength & Skill

*Do a set every 2 minutes.

Snatch + Hang Snatch + High Hang Snatch @68% 1RM Snatch
Snatch + Hang Snatch + High Hang Snatch @70% 1RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1RM Snatch

No Barbell Option: AMRAP
Alt DB Snatches x 20 (10+10)
200m Row

Part C: Gymnastics

8 minute EMOM (x4 rounds)
Odd minutes: 30 seconds of max Strict Ring Dips
Even minutes: 30 seconds Elbow Plank Hold on floor

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.