Part A: Partner WOD

Teams of 2
100 Overhead Squats (40/25kg)
40 Synchro Toes to Bar
100 Front Squats (40/25kg)
20 Synchro Toes to Bar
100 Back Squats (40/25kg)
40m Handstand Walk

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 22 minutes
Time Cap: 28 minutes

STIMULUS and GOALS
How to Pace: GRIND! A Classic partner chipper that Rich and the crew hit at the 806 Classic in Amarillo! Have a plan and be ready to adjust mid workout. Keep at work with sustainable and strategic sets throughout.

How it should Feel: MUSCULAR ENDURANCE & GASSY! Lots of barbell work! Along with some paired gymnastics. By the end your total body will feel it!

WORKOUT STRATEGY & FLOW
Overhead Squat: Light weight here! Position is king. Try to lock in and keep a faster cycle rate pace than you typically do.

Front Squat: 100 total (50 each) here as well! Keep churning through and try to stick with the plan! Elbows up here and don’t get sloppy with your front rack and chest position throughout!

Back Squat from ground: These will be tough because you are fatigued but will be nice to have in the back rack position. Try to not pause at the top if you can avoid it. Remember these are the last squats!

Toes to Bar: Stay synchro! Make sure you have a plan for sets and if you fall off, stay calm. Make one partner the official counter and if someone is more fatigued, then be ready to hear “1 more rep!”

Handstand Walk: Last part with fatigued shoulders! Push each walk distance, and kick down right before you hit failure. Keep them in 5ft increments like most competitions are!

Part B: Strength & Skill

*Do a set every 3 minutes.

4 Sets
5 Double Dumbbell Split Jerk + 5 Double Dumbbell Press In Split @5/10 RPE
*Rest as needed between sets.

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
3 Back Squat @73-78% 1RM Back Squat

Coaches Note: “We are giving a bigger range on these squats for % since some experienced lifters cannot progress as aggressively as those who have not done as many pure squat strength cycles. Regardless, your goal should be to progress in % of the lift ~3-4% each week. So if you start on the bottom end of the % in week 1, you probably want to stay there for the next weeks with each bump. If you start at the top end, be ready for really aggressive loads later in the cycle and try to progress the same 3-4% bumps each week.”

No Barbell Option:
MB/ Power bag Back Squat x 10
Skip 60 sec

Part B: WOD

For total time:
3 rounds of:
10 snatches 40/30kg/ ALT DB Snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups/ Pullups/ Ring Rows
12 bar-facing burpees

Men snatch 40kg
Women snatch 30kg
Time cap: 12 minutes

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – near max intensity
Target Time: sub 11 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE!! Smooth is fast no the first 3 rounds. That doesn’t mean rest excessively, but you don’t have to completely rush every movement. Most of the time is on the bar muscle ups in part 2. Try To have enough in the tank for those but not lose any significant time beforehand.

How it should Feel: GRIPPY & GASSY into PAIN!!! The beginning will not be terrible but will cause a higher heart rate and upper muscle fatigue will start to set in. Your ability on bar muscle ups will dictate much of your pace. You can’t be slow on the first portion, but you cannot get so blown up that you start to fail reps when you otherwise could keep going. We can go dark today at just the right time!

WORKOUT STRATEGY & FLOW
Power Snatch: Aim for steady touch and go sets for this if possible. Singles can work if touch and go will blow you up but you have to get back to the bar quickly. The weight is lighter and should be easier to move, especially to start. Use hook grip and try to get chest up just a bit in our barbell cycling position. Feet can stay in the same spot throughout.

Bar Facing Burpees: If you ever rest on these, we recommend resting on the ground. Otherwise stay moving and low to the ground. Face the same direction each jump and try to stay controlled so you don’t blow up your chest or heart rate too early here.

Bar Muscle Ups: The workout is won or lost here for many of us. You must be aggressive getting here but you should have enough left in the tank to string together multiple reps. You should be confident in your ability on this movement with all of the bar muscle ups and upper pulling we do! Utilize a big kip and don’t get lazy. Your chest will be on fire and fatigued to this point! Manage that by being smart with sets you can hang onto.

Part C: Gymnastics

3 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.

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.

Part A: Strength & Skill

*Do a set every 2 minutes.

Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean
Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean
Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean
Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean
Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean
*All touch and go.

No Barbell Option:
DB Clean and Jerk x5 left, x5 right

Part B: WOD

30 Min AMRAP

Max Box Step-Ups (20 in)/ alt legs

Wear a Ruck Pack (20/15kg)/ MB/ DB

Every 5min perform:
10 Burpee Pullups/ Burpee to Target
150m Run/ Row/ AB

HERO: “CHAD”

In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD.

TARGET SCORE
Intended Workout RPE: 8.0-9.0 – 80-90% – moderate/high to high intensity
The target scores are less important today. We just want athletes to try and stay moving for the whole workout to appreciate our Veterans!

STIMULUS and GOALS
How to Pace: STEADY and GRIND! The Stimulus for this workout is plain and simple.
Just grind through with a moderately low intensity while trying to keep consistent non-stop movement. Hero workouts are designed to hurt and test you not only physically but mentally. Remind athletes of who you are doing this for and why. This is all about picking a smooth and conservative pace and aiming to not stop moving the entire time.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! This is all about leg “push” endurance and managing heart rate. How long can you endure!

WORKOUT STRATEGY & FLOW
Box Step Up: Males and females will all use a 20in box height for this movement. Standards are starting with both feet on the floor and ending with both feet on the box with athlete standing at full extension. Be sure to alternate the leg you step up with on each rep. Stepping up with the same leg for successive reps is a no rep.

Ideally we want athletes to use some type of weight for this workout. Vest or back pack is highly recommended but holding a dumbbell can be sufficient as well.

Part C: Gymnastics

Do 3 sets:
5 x Ring Hang – roll up knees to chest (active shoulders)
10 x Standing Banded PVC Pipe Lat Pulldowns 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 2 minutes.

5 Sets
3 Front Squat @78-83% 1RM Front Squat

Coaches Note: “We are giving a bigger range on these squats for % since some experienced lifters cannot progress as aggressively as those who have not done as many pure squat strength cycles. Regardless, your goal should be to progress in % of the lift ~3-4% each week. So if you start on the bottom end of the % in week 1, you probably want to stay there for the next weeks with each bump. If you start at the top end, be ready for really aggressive loads later in the cycle and try to progress the same 3-4% bumps each week.”

No Barbell Option:
Goblet Squat x 10
Ab 30 Sec

Part B: WOD

AMRAP 12 Minutes
40 Hang Power Clean and Jerks (50/35kg)
20 Thrusters (50/35kg)
Max Calorie Echo Bike/ Row Cal / Shuttle Runs 20m

Scale: Use DB x 1 or x 2

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Calories: 70/55+
Minimum Calories before scaling: 40/30

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This one is all about being smooth to start so you can be fast later! We have a lot of barbell cycling all throughout with pulling and pushing to pace in and make sure we don’t blow up early or in the middle. Pick sets you can hang with and try to stay disciplined in rest breaks!

How it should Feel: MUSCULAR ENDURANCE, GRIPPY & GASSY! All the pulling will add up! Your shoulders will feel fatigue as well with the posterior chain. The combo of the 3 barbell movements will hit in the hang power clean and jerks as you head into the thrusters. Be ready for fatigue to set in but stick with your sets to get to the next movement and stay ahead of the clock!

WORKOUT STRATEGY & FLOW
Deadlift: This should be under 35% of 1RM and you are able to cycle 20+ reps without issue when fresh. You can break quickly in smaller sets (i.e. 10s) if you think that will pay better dividends later.

Hang Power Clean and Jerk: A movement we don’t hit as often! You need to hook grip big time and find a rhythm with each rep so you can be efficient throughout.

Thruster: You will be begging for the bike by this point! Tell yourself its only 3-4 sets (tops) and pick up the bar! Squat clean rep 1 and get to your set count before resting. Try to drive with your hips out of the hole to keep momentum.

Echo Bike: We’d love for you to have at least 4 minutes on this. That means pick an RPM (or wattage) that you think is reasonable you could hold under major duress at the end of this workout. The first 30 seconds may be a bit slower but try to get up to speed. Then the last 30 seconds empty the tank! The workout can easily be won or lost here.

PART C: Gymnastics
8 minute EMOM (x4 rounds)
Odd minutes: 30 second Handstand Hold)
Even minutes: 12 Handstand Shoulder Taps (right + left = 2 reps)

*If you do not have at least 15 seconds rest between each minute, decrease the shoulder tap reps.

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 Minute EMOM
Minute 1: 5 Thruster (60/40kg)
Minute 2: 10 Burpee Pull Ups
Minute 3: 15/12 Calorie Bike Erg (OR Row)
Minute 4: 20m Sled Push (70/50kg)/ 20m Walking lunge 2×22.5/15kg

*Rx’d Sub Options:
Minute 1: 8 Dumbbell Thruster (2×22.5/15kg)
Minute 2: 10 Burpee to Touch
Minute 3: 15/12 Calorie Bike Erg
Minute 4: 20m Walking Lunge

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80% – moderate intensity
Target Time each minute: sub 40 seconds (sub 15 seconds on the thrusters)
Time Cap each minute: 50 seconds (25 seconds on the thrusters)

STIMULUS and GOALS
How to Pace: STEADY! This is just some solid full body upper body push/leg flexion and capacity work today, where upper and lower body fatigue will be taxed throughout this long, every-minute session. Everything should be moveable and nearly unbroken throughout the entire workout.

How it should Feel: SMOOTH with some CARDIO and MUSCULAR ENDURANCE! After a few rounds, we want you to settle into an uncomfortable but sustainable fatigue.

WORKOUT STRATEGY & FLOW
Thruster: Unbroken! Be smooth on these presses and ensure that you lockout at the top every time. Don’t use over 75% of 1RM.

Burpee Pull Up: A moderate set where we want you to work on staying moving and aiming to breathe throughout the entire movement. Aim for consistent foot work!

Bike: Push the 80% intensity a bit and work to finish in 45 seconds or less if possible. Heart rate will spike but should be able to settle in the sled push next.

Sled Push: Non-stop here, don’t sprint but keep the legs moving and breathe through each step.

Part B: Strength & Skill

Take 10-15 minutes to establish a heavy triple Strict Press for the day.

-Rest 2 minutes-

Max unbroken reps of Push Press (empty barbell)
*Go AS FAST AS YOU CAN (making sure to get a good lock out). Around 50 reps is a good baseline. Get more if you can. The key is speed and perfect movement. Try not to rest at all.

* once you have established your heavy triple, go for a your unbroken max rep Push press

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
3 Front Squat @70-80% 1RM Front Squat

*Go a little slower, 1 sec pause at the bottom
*Rest as needed between sets.

No Barbell Option
Goblet Squats

Part B: WOD

2 Sets
3 Rounds
6 Wall Facing Strict Handstand Push Ups
18 Dumbbell Deadlift (2×22.5/5kg)
-Rest 2 minutes between sets-

* scale: Kipping pushups
Knees on a box
HR pushups

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This is a strength-endurance workout that targets the shoulders, core, and posterior chain with strict gymnastics paired against heavy pulling volume. Each 3-round block should be performed at a steady pace, smooth through transitions, maintaining control and proper mechanics on both movements. The 2-minute rest allows partial recovery but not a full reset, so athletes should pace the first set conservatively and aim to match or improve time on the second.

How it should Feel: MUSCULAR ENDURANCE! Expect a grindy upper-body and midline fatigue to build across the rounds. The wall-facing HSPU will challenge strict pressing endurance and control, while the dumbbell deadlifts will compound lower-back and grip fatigue. The workout should feel muscularly demanding, not sprint-like.

WORKOUT STRATEGY & FLOW
Wall Facing Strict Handstand Push Ups: Unbroken is the goal, but break before they make you break if necessary.

Dumbbell Deadlift: Unbroken sounds great! And it might be possible, however, two quick sets might be the play to keep your shoulders from falling off.

Part C: Gymnastics
5-5-4-4-3
Weighted Ring Dips
Increase weight each round
-Rest 2 minutes between sets-

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.

3 Hang Clean (above the knee) @70% 1RM Clean
3 Hang Clean (above the knee) @70% 1RM Clean
3 Hang Clean (above the knee) @70-75% 1RM Clean
3 Hang Clean (above the knee) @70-75% 1RM Clean
3 Hang Clean (above the knee) @70-75% 1RM Clean

No Barbell Option
MB Squat Cleans x 5-10 reps
Plate jumps x 30

Part B: WOD

2000m Row/ 1800m Run (3x round)
50 Box Jumps (30/24)
25 Power Clean and Jerks (70/50kg)/ DB
30 x Strict Pullups/ Heavy Ring Row

*REPEAT from October 23, 2024.

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: GRIND! It’s just a straight-up ground-and-pound chipper. Pacing should be moderate (70%), allowing us to maintain a near non-stop effort until the end, and we are pairing back intensity to match our deload week. We start with a moderate-distance row that primes our body, and then it’s time to roll up the sleeves and go to work.

How it should Feel: CARDIO! You don’t have to go crazy here; just stay calm and keep moving. The goal is minimal rest between movements and reps.

WORKOUT STRATEGY & FLOW
Row: Moderate and steady effort (70-75%) to stay under 8:00/8:30 idally. Coming out too hot will put you in a cardio deficit and mess up the pacing. Slow down the final 100m to get your heart rate under control.

Box Jump: Smooth and steady singles with little rest between reps. The box is higher, so be careful and jump with everything you have on each rep. No rebounding!

Power Clean and Jerk: The weight is moderate (under 75% of 1RM), and singles are the only pace we want. Try to complete one rep every 8-12 seconds or faster.

Strict Pull up: Your arms will be too tight when you get here, so get one rep in early on. Then, try to gauge a pace that avoids muscle failure. It’s better to play it safe and take a little extra rest then rush into the next set of reps.

Part C: Gymnastics

3 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 1 minute and 30 seconds.

3 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @70% 1RM Power Snatch

No Barbell Option
Alt DB Snatches 4+4
Skip 60 Sec

Part B: WOD

5 Sets (1 set every 5 minutes)

8x Hang Power Snatch 40/25kg/ 1 x DB
25/20 Calorie Air Bike/ ROW @70% intensity/ Run 400m

TARGET SCORE
Intended Workout RPE: 7.0 – 70% – moderate intensity
Target Time each set: sub 4 minutes
Time Cap each set: 4 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY! The deload focus has us throttled instantly again today on purpose!
This workout is a steady-state conditioning piece designed to build aerobic capacity and improve recovery under controlled effort. The goal is to sustain a consistent 70 to maybe maxing at 75% (if you feel great) output across all five intervals, focusing on maintaining even calorie splits rather than chasing speed. Each 5-minute window should feel comfortably challenging but never redline.

How it should Feel: CARDIO! This should feel controlled, rhythmic, and repeatable. Legs will burn lightly from sustained effort, and breathing should stay steady rather than spiking. By the final round, athletes should feel warm, not wrecked, ready to push harder in future sessions.

WORKOUT STRATEGY & FLOW
Air Bike: Aim for a 70% moderate effort, use the first as a warm up. Maintain smooth pedal cadence with even breathing. Avoid early surges, hold a steady wattage or RPM target for all five sets.
Snatches: Don’t have to go too fast on this.. Focus on moving consistently well, get under the bar for each rep, controlling the pause!
Recovery Between Sets: Use full recovery to walk, breathe deeply, and let heart rate drop before the next interval.

Part C: Gymnastics

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 30 seconds.

5 Sets
3 Pause Back Squat @65-75% 1RM Back Squat
* Go a little slower, 1 sec pause at the bottom

Note: If you’re feeling really tired and need a full deload, do 3 sets (log a zero for the other score placeholders), but if you’re feeling good, do 5 sets!
This is a deload/transition week, so you can be pretty conservative on this!

No Barbell Option
Power Bag Back Squats
15-20 reps
AB 30sec

Part B: WOD

3 Sets: (1 set every 8 minutes)
300m Run
15 Toes to Bar/ GHD/ V-Ups
15 Dumbbell Front Squats (2x15kg/12.5kg)
15m Front Rack Dumbbell Walking Lunge (2x15kg/12.5kg)
300m Run

TARGET SCORE
Intended Workout RPE: 7.0 – 70% – moderate intensity
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! Remember this is a deload week and we are controlling the intensity accordingly! This workout is a mixed modal grind pairing moderate running with gymnastics and dumbbell muscle endurance. The goal is to maintain steady pacing through all movements, push the runs at around 70% effort, then stay smooth and unbroken through the midsection. The dumbbell front squats and lunges will challenge leg stamina and core stability, while toes-to-bar demand midline control under fatigue. Each 8-minute window should be treated like a sustained effort with consistent transitions.

How it should Feel: GASSY into CARDIO! You should feel a steady cardio burn in the legs and core, but have a throttled intensity that doesn’t get near blowing you up! The combination of running and weighted front rack work will tax posture and breathing, while toes-to-bar add a sharp midline fatigue that carries back into the runs. Each round should feel grindy but repeatable with controlled effort.

WORKOUT STRATEGY & FLOW
Run: The runs are at a moderate pace with the goal to finish in the 90-110 second range. Slow down the final 25m of the first run before entering the gymnastics.

Toes to Bar: Unbroken or 2-3 quick sets if grip becomes an issue.

Dumbbell Front Squats: Weights should be light where all sets are completed unbroken ideally.

Double DB Front Rack Walking Lunge: Unbroken with the same weight you squatted.

Part C: Gymnastics

3 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.