Strength & Skill: Part A

*Do a set every 1 minute and 30 seconds.

5 Sets
10 Dumbbell Incline Bench Press
*Meant to be heavy. Start at 7/10 RPE and end at 9/10 RPE.

Strength & Skill: Part B
*Do a set every 2 minutes.

4 Sets
4 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up
*Rest as needed between sets.
**Score is the Weighted Pull Up.

Part C: WOD

3 Rounds @75% effort
21 Hang Dumbbell Clean and Jerks (1×50/35)
15 Calorie Ski
9 Bar Muscle Ups
-rest 1 minute-

3 Rounds @80% effort
21 Toes to bar
15 Dumbbell Deadlifts (2×50/35)
9 Calorie Ski

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time each set: 7-8 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: STEADY! Here’s a nasty two-piece triplet where the movements jump around on their sets each workout. Pacing on each workout should be moderate, with strategic sets to avoid blowing up your grip. Rest is short between workouts, and it will be tough to get a solid recovery before going into the next.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! Your shoulders will be under constant duress, so make it a point of emphasis to break early and often.

WORKOUT STRATEGY & FLOW
Dumbbell Hang Clean and Jerk: The weight should be moderate and moveable for unbroken sets across each workout. Be overly aggressive with your hips, and remember to relax the non-working hand to help keep your grip loose.

Ski: Use moderate and steady pacing (75%) on all three workouts. There is no need to go crazy here, so focus on big hips and breathing through the motion.

Bar Muscle Ups / Toes to Bar: Unbroken might be tempting, but we strongly encourage you to break into two quick sets to avoid wrecking your grip and shoulders or over-resting between stations.

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.

Part A: Strength & Skill

*Do a set every 2 minutes.

3 Sets
5 Box Squats/ Pause Back Squats @65-70% 1 RM Back Squat + 5 HEAVY Goblet Squat

3 Sets
3 Box Squats/ Pause Back Squats @75-78% 1 RM Back Squat + 5 HEAVY Goblet Squat

*Box Squat to just below parallel.
*Score is the Box Squats, Goblet Squat weight in the notes
* Pause 2sec

Part B: WOD

3 Sets
2 Rounds
11 Overhead Squats (40/30kg)
9 Box Jumps (24/20) (no rebound)
7 Burpee Over Bar (lateral or facing)
-rest while partner goes (or 1:1) between sets-

*IF you are alone go 1:1. If you have a good partner, then go back and forth each set!

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
It’s a similar style to earlier in the week, but this time, it’s only two rounds of fast-pacing, moderately high-intensity heart-pounding movements. Keep rounds consistent and transitions aggressive while taking the first set a little lighter on the pace to feel it out and then trying to increase across the following two sets.

How it should Feel: LACTIC ACID PARTY! The legs will swell up like they were attacked by bees. Control your breathing and focus on shaking out the quads during the rest.

WORKOUT STRATEGY & FLOW
Overhead Squat: Unbroken! The weight is light, so you should be able to squat snatch and get right into it without hesitation. Breathe through the motion, and make sure you stand up all the way on each rep.

Box Jump: Be careful after the squats! Height should be comfortable, and you shouldn’t think about it. We recommend stepping or jumping down after each rep to avoid rebounding and unnecessary pressure on the Achilles.

Burpees over the Bar: You may perform these lateral or parallel to the bar! Either way stay low and keep moving. Those skilled at these would aim to complete them under 30 seconds every time.

Part C: Gymnastics

Week 3
Do 3 x sets:
15 x Box dips
5 x jump from box into hollow swing to back on the box (no arch, stay in hollow hold)
10 x each leg seated leg lifts over a DB (sit upright)

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.

Part A: Strength & Skill

*Do a set every minute.

1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @80-83% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @85-88% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean
1 Clean Pull + 1 Power Clean @90-95% 1RM Power Clean

Part B: WOD

Partner Workout
1-2-3-4-5-6-7-8-9-10
Devils Press (2×22.5kg/15kg)
*12/10 Calorie AB/ Run 100m/ Row 150m)

1 Partner on Devils Press and 1 on Bike. Each partner switch when both stations are completed.

Individual Version:
1-2-3-4-5-6-7-8-9-10
Devils Press (2×22.5kg/15kg)
*12/10 Calorie AB/ Run 100m/ Row 150m)

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time: sub 16 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Ascending workouts are tough, and this partner style is no exception. Start off on the safe side with the pacing on the bike and dumbbells to prepare physically and mentally down the road. AIm for consistency on the bike with a near non-stop effort through the Devil’s Press.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! There is no need to go crazy on the devil press for the first few rounds, as the bike will take some time. Stay moving and enjoy it when you get a break because the script will flip on where your rest is as it goes on.

WORKOUT STRATEGY & FLOW
Dumbbell Devil Press: The weight should be moderate, and there should be no hesitation from rep to rep. Keep your cadence smooth while focusing on breathing at the bottom and top of the rep.

Bike: Get on and ramp up for the first few seconds, then settle into a moderate-push pace effort. The goal should be to keep the bike under 40 seconds.

Part C: Gymnastics

2 rounds of:
minute 1: 30 second Handstand Hold Against Wall
minute 2: 10 Wall Facing Strict Handstand Push Ups
minute 3: 15 Kipping Handstand Push Ups
minute 4: Max Deficit UNBROKEN Strict Handstand Push Ups [4in/2in] Begin next round at the 6 minute mark

Score is both rounds of Max Deficit UNBROKEN Strict Handstand Push Ups

STIMULUS and GOALS
How to Pace: GRIND, We want to move quick to take advantage of the rest within the minute.
How it should Feel: MUSCULAR ENDURANCE, pressing mechanics will feel taxed.

WORKOUT STRATEGY & FLOW
Handstand Hold: Concentrate on pressing through ground to stay engaged.

Wall Facing HSPU: Do not arch or pull head out of alignment- this makes moving straight up and down more difficult

Kipping Handstand Push Up: Brace your abs as you move through the kip. The straighter your spine, the easier you will move.

Deficit Strict Handstand Push Up: Drive palms through ground on way down AND up. Tighten core as you’re pressing so you don’t arch!

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.

Strength & Skill: Part A

*Do a set every minute.

1 Push Press + 1 Push Jerk @65-70% 1 RM Push Press
1 Push Press + 1 Push Jerk @70-75% 1 RM Push Press
1 Push Press + 1 Push Jerk @75-80% 1 RM Push Press
1 Push Press + 1 Push Jerk @80-85% 1 RM Push Press

Strength & Skill: Part B

*Do a set every minute.

1 Split Jerk @70-75% 1 RM Split Jerk
1 Split Jerk @80-83% 1 RM Split Jerk
1 Split Jerk @85-88% 1 RM Split Jerk
1 Split Jerk @90-93% 1 RM Split Jerk
1 Split Jerk @95-95+% 1 RM Split Jerk

Part C: WOD

3 Sets
3 Rounds
12 Wall Balls (15/10kg (10/9ft)
6 Strict Pull Ups
3 Wall Walks
-rest 3 minute between sets

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! Establish a pace in Round 1 of Set 1 that can be maintained across all rounds. Both scores (1 for each 3-round section) should be similar in time or slightly faster for the second set of 3-rounds. Be sure to utilize the time between stations to shake out the arms in preparation for pull-ups and wall walks.

How it should Feel: MUSCULAR ENDURANCE! Transitions are important for maintaining a pace or getting faster through the second set. Reps are small enough that unbroken/non-stop should be the goal.

WORKOUT STRATEGY & FLOW
Wall Balls: It’s heavier, but the goal should still be unbroken. If Two is realistic and keeps moving, then so be it; just keep the rest short.

Strict Pull Up: Unbroken would be great, but your arms might be fried. Do 2-3 quick sets, and maybe think about alternating your grip (chin-up/pull-up) each set.

Wall Walk: Touch and go at the bottom without hesitation. Try to keep these under 25 seconds.

Part D: Gymnastics
Week 4

Do 3 sets:
5 x ring hang – roll up knees to chest (active shoulders)
10 x Standing banded PVC pipe Lat pull downs from the rig
10 x jumping pull up with slow descent / strict pull ups

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.

Part A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

5 Power Snatch + 1 Pause Overhead Squat @70-75% 1 RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch

-2nd Wave-
5 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @85-90+% 1 RM Power Snatch
*Power Snatch all done as singles. After last Power Snatch of each set 1 Overhead Squat with a 3 second pause at the bottom.

Example Sets
@0:00
5 Single Power Snatch then 1 Pause Overhead Squat @140lb

Part B: WOD

2 Sets:
30/24 Calorie Row or Ski/ 300m Run/ AB 24/20 Cal
30/24 Calorie Row or Ski/ 300m Run/ AB 24/20 Cal
rest 3min

2 Rounds
15/12 Calorie Row or Ski/ Run 150/ AB 12/10
15/12 Calorie Row or Ski/ Run 150/ AB 12/10
Rest 2min

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
SCORING = 4 sets you will enter times for total.
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Three monostructual couplets that will light the lungs up. We should start off with a moderate-high push pace effort, and as the volume decreases, the intensity should steadily rise. Be aggressive on the transitions and focus on keeping your breathing under control. Try to keep the round times consistent until the final third round.

How it should Feel: GASSY! We can not stress enough how important it is to get your heart rate under control during the rest and be ready to roll when the time hits. Transitions are going to be where this workout is won and lost, so don’t waste time getting right to work.

WORKOUT STRATEGY & FLOW
Row: Start the first set at a moderate effort (75%), and by the final workout, we should be near a sprint pace. Breathe through the motion with a strong/aggressive lower body drive.

Bike Erg: As with the rower, be steady off the start and then start to ramp it up on the final two workouts. Stand up for more power and settle into your pace after a few seconds.

PART C: GYMNASTICS

x3 sets

Max rep Seated L-sit Pull-ups
Max Handstand Hold

Perform as many reps as possible in 1 set of seated L-Sit Pull-ups
*Between Rope Pullups
Perform Handstand Hold Max time
*rest 1-2 min between sets

Score is total Pullup reps for all 3 rounds.

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.

Part A: Strength & Skill

*Do a set every 2 minutes

5 Sets
2 Push Press + 2 Push Jerk @60-70% 1RM Push Jerk

Part B: WOD

10 Squat Clean Thruster (60/45kg)
30 Kipping Handstand Push Ups
20 Thrusters (60/45kg)
20 Strict Handstand Push Ups
30 Front Squats (60/45kg)
10 Wall Facing Strict Handstand Push Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 9.0 85-90% – high to very high intensity
Target Time: sub 10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! Tons of upper muscle endurance today so you need to pace appropriately so you don’t blow up early! Be intentional and quick in your breaks and we recommend taking them early.

How it should Feel: MUSCULAR ENDURANCE! Shoulder fatigue will be the primarily limiter, along with some heart rate and leg endurance. Use hips as much as possible to offset it and then really hammer down the final set of front squats and handstand push ups.

WORKOUT STRATEGY & FLOW
Cluster (aka Squat Clean Thruster): Quick singles are the aim here! Be smooth and breathe with the reps.

Kipping Handstand Push Up: Sustainable sets is the aim. Use your hips and don’t be afraid to take quick breaks and get back to work.

Thruster: 5+ at a time is a great goal here. Squat clean the first rep and try to stick with it.

Strict Handstand Push Up: You can push these some but save enough in the tank for the final set of wall facing.

Front Squats: Bigger sets than the thrusters is the goal on these. 10+ would be awesome but some may have to do 4-5 quick sets due to fatigue so far. Just stay aware of the clock!

Wall Facing HSPU: Final set here! You can go to failure and try to finish before your shoulders give out!

Part C: Gymnastics

You are working within a minute & rest until the next minute to complete work:
2 rounds of:
minute 1: 20 V Ups
minute 2: 30 seconds Weighted Dead Hang on Rig [20/12.5kg dumbbell between legs] minute 3: 8-10 Strict Toes To Bar
minute 4: Max UNBROKEN Kipping Toes To Bar
Begin next round at the 6 minute mark

Score is both rounds of MAX UNBROKEN Kipping Toes To Bar

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.

Part A: WOD

20-18-16-14-12-10-8-6-4-2
Dumbbell Overhead Reverse Lunges (2×22.5/15kg)/ Or Barbell OVH reverse Lunges 45/30kg
GHD Sit Ups (OR 2x Abmat Sit Up)

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 15 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY! While the GHD might provide a little separation, the majority of time will be spent on the dumbbells, which means those who are competent with overhead position can really separate themselves from their peers. If you are confident with your overhead stability and capacity then this is a great workout for you to capitalize on.

How it should Feel: MUSCULAR ENDURANCE! This workout is all about how long your shoulders can hold on supporting load overhead and midline stability. Practice your lunge steps before the workout begins and have a plan for how many steps you can take before resting. Ideally you can do 10, 9, 8, and 7 steps on the first 4 rounds before turning around. But if you have to rest more, that’s okay, just adapt with a plan you can aim for. Get WARM before this workout and do any extra mobility that might help your thoracic spine and shoulders open up a little more.

WORKOUT STRATEGY & FLOW
Double Dumbbell Overhead Walking Lunge: Consistent, steady steps in line with what you typically do is the obvious here since steps are counted and not distance. Remember the dumbbells cannot touch (unless it is very brief then apart again). Think about punching the ceiling and getting a hand placement on each that you can sustain with a little less of a balancing act DO NOT GO TO FAILURE BEFORE THE LAST FEW ROUNDS.

GHD Sit Up: These are somewhat of a “break” in the workout. Just be smooth here. If you need to break that’s okay. Don’t rush them. Use them to allow your shoulders to recover a bit then get back to work.

Part B: Gymnastics

30sec work/ 20 sec rest
30 sec HS Hold
30 sec L-sit Hang
30 sec Ring Hold Support – Lsit
30 sec Ring Support Bottom
30 sec Hollow Rock
x2-3 R

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.

Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Sets
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @60-70% 1RM Snatch
*Touch and go.

Part B: WOD

30:00 AMRAP
1000m Row
30 Toes to Bar
6 Rope Climbs (OR 18 Strict Pull Ups)

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Rounds: 5+ Rounds
Minimum Rounds before scaling: 4

STIMULUS and GOALS
How to Pace: STEADY! While there will be a temptation to do the first round, or two, with minimal breaks, we think it is a good strategy to have a breaking plan in place before the workout starts. 30 minutes is a long time! Try to make each round paced as close to the same as possible to have the best outcome possible! Your Row pace should be somewhat conservative as much more time can be made up on the Toes to bar and rope climbs overall. Most guys will want to row in the low mid 1:50s and ladies around 2:10-2:15 range. (with variance for outliers)

How it should Feel: GRIPPY And MUSCULAR ENDURANCE into CARDIO! Every movement is a pull so respect the amount of pulling capacity total. Your grip will be fatigued. Your core will possibly be the most tested with all the hip flexion from toes to bar and rope climbs. Know your abs will be fatigued and be ready to break briefly, then push through towards the end. Below are a few breaking strategies that can work for various levels of athletes on toes to bar
12-10-8
8-8-7-7
8-7-6-5-4
5-5-5-5-5-5

WORKOUT STRATEGY & FLOW
Row: Use your typical damper setting and pulling pattern. Nothing to change on gameday. Stay controlled and don’t completely send this ’til your last round. Effort until then should be about an 80% row pace.

Toes to Bar: find a smooth rhythm that allows for an open arch. In your warm-ups, work on breathing through each rep and staying long to emphasize total body power and kip each rep.

Rope Climb: Efficient foot clamp and big pulls up the rope will be key on these. Not losing any energy with slipping during the climb and having effortless descents will pay off big time in later rounds.

Part C: Gymnastics

Week 3
Do 3 x sets:
15 x Box dips
5 x jump from box into hollow swing to back on the box (no arch, stay in hollow hold)
10 x each leg seated leg lifts over a DB (sit upright)

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.

Part A: Strength & Skill

10 Minutes (Every minute on the minute)
1 Back Squat
*Start at 60% and build to 85-90% 1RM Back Squat.

Part B: WOD

15:00 AMRAP
2 Ring Muscle Ups (OR 4x Burpee Pull Ups)
2 Back Squats (100/70kg)
10m Hand Stand Walk
*Add 2 reps to the muscle ups and squats every round.
**Every 1m HS walk is a rep

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Every 5ft of Handstand walk = 1 rep
Target Reps each set: 120+ (through the round of 12)
Minimum Reps before scaling each set: 90 (through the round of 10)

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This workout will become extremely dense, quickly. If you finish the round of 12 you will have completed 42 Ring Muscle Ups and 42 Heavier Back Squats. Pacing both the barbell and muscle ups accordingly will likely lead to the most success.

How it should Feel: MUSCULAR ENDURANCE! This one is all about pressing fatigue, shoulder stability and leg endurance. Your shoulders will get tired from RMU pressing, handstand walk stability and holding the bar on the back rack. For most athletes, we think it makes sense to break the Ring Muscle Ups early and often. Even quick 3s on the 6s isn’t much time to get a quick break. There will be a ton of separation after the round of 12 and beyond. Saving yourself for those later rounds will pay dividends. We suggest having a “maximum rest time”. If you start to rest longer than that, break your ring muscle ups into smaller sets to keep yourself moving in the workout. It is better to do smaller sets with shorter breaks than it is to do large sets early and blow up with 3-4 min left in the workout.

WORKOUT STRATEGY & FLOW
Kipping Ring Muscle Up: Stay long and controlled on these. Remember to pull/press down on those rings in the back swing! And don’t get lazy in the dip. Set yourself up by getting into an advantageous position to start each dip with your turn over.

Back Squat: From the rack. Position is king here and smooth is fast. Don’t be rushed and stay tight in the core. Belting up is likely a good idea with a velcro belt to quickly put it on and off. Drive out of the hole and minimize tension by not over resting at the top of each rep.

Handstand Walk: Stack your hips over your shoulders. 15ft increments are ideally quick to minimize time under tension. Have a quick shakeout at the halfway point if necessary.

Part C: Gymnastics

2 rounds of:
minute 1: 30 second Handstand Hold Against Wall
minute 2: 10 Wall Facing Strict Handstand Push Ups
minute 3: 15 Kipping Handstand Push Ups
minute 4: Max Deficit UNBROKEN Strict Handstand Push Ups [4in/2in] Begin next round at the 6 minute mark

Score is both rounds of Max Deficit UNBROKEN Strict Handstand Push Ups

STIMULUS and GOALS
How to Pace: GRIND, We want to move quick to take advantage of the rest within the minute.
How it should Feel: MUSCULAR ENDURANCE, pressing mechanics will feel taxed.

WORKOUT STRATEGY & FLOW
Handstand Hold: Concentrate on pressing through ground to stay engaged.

Wall Facing HSPU: Do not arch or pull head out of alignment- this makes moving straight up and down more difficult

Kipping Handstand Push Up: Brace your abs as you move through the kip. The straighter your spine, the easier you will move.

Deficit Strict Handstand Push Up: Drive palms through ground on way down AND up. Tighten core as you’re pressing so you don’t arch!

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.

Part A: Strength & Skill

*Do a set every 2 minutes.

1 Clean Pull + 1 Power Clean + 1 Split Jerk @60% 1RM Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk @65% 1RM Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk @70% 1RM Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Split Jerk @75% 1RM Clean and Jerk

Part B: WOD
Tabata Style: Work/Rest
For total reps, every 2min 30sec for 5 rounds, complete:
8x 25m Shuttle Runs (250m Row/ 16/12 Cal AB
10 Clean and Jerk (60/45kg)
Max Lateral Burpees over the Bar in the time remaining
*Rest 1 minute between rounds.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Reps each set: 30+ (5+ burpees each set)
Minimum Reps before scaling each set: 22 (2 burpees each set)

STIMULUS and GOALS
How to Pace: GASSY and LACTIC ACID PARTY into PAIN CAVE!! This workout will be fast. Ensure you warm-up well to treat this like a true high intensity effort. The pain will set in after round 3 and you have to stay in it through round 5!

How it should Feel: CHALLENGE into PAIN!!! Due to the nature of the workout, your movement speed will dictate your pacing on the leaderboard. In your warm-up, practice working your shuttle run pace and cadence, how you will cycle the barbell and your rhythm, footwork and total overall speed on burpees. You have to start somewhat fast and stay fast to accumulate a competitive number of burpees on this. For those with Games aspirations, you likely need to get 10+ burpees each round at minimum.

WORKOUT STRATEGY & FLOW
Shuttle Run: To have a chance in this workout these need to be done in 60-75 seconds. That’s 1 shuttle every 6-7 seconds which is fast! Respect the speed needed and stay mentally tough to sustain that pace. Don’t change up how you normally do these but do them with intensity.

Power Clean and Jerk: Touch’n go will blow up your heart rate but you can do some 2s and 3s likely if you go right back to the barbell after sets and you are very capable in your barbell cycling. Quick singles are the way for most of us to stay in it.

Lateral Burpee over the Bar: Your footwork is important here and how low you stay to the ground. Low and go for each rep on these. Do your best to not stand up all the way as you jump over the Dumbbell as this is a time waster in a workout like this. For those who are burpee ninjas, try to get your chest to the ground first with soft, bent arms, and then let your hips fall into the ground to “kip” into your next rep. There’s no time to rest and all of them need to be essentially a sprint pace. We recommend jumping most to all to keep your speed up. There isn’t time to step down. Race the clock here and see if each round you can squeak out 1 more than planned.

Part C: Gymnastics

Week 4
Do 3 sets:
5 x ring hang – roll up knees to chest (active shoulders)
10 x Standing banded PVC pipe Lat pull downs from the rig
10 x jumping pull up with slow descent / strict pull ups

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.