Strength & Skill

PART A:

Take 6 minutes to establish a heavy set of 3 Push Jerk.

-Then-

20-10
Unbroken Push Jerk
*Set 1 @6/10 RPE, Set 2 @8/10 RPE
**Rest 60 seconds between sets

PART B:

4 Minutes (Every 1 minute 15 seconds)
10 Deadlift @7-7.5/10 RPE

4 Minutes (Every 1 minute 15 seconds)
5 Deadlift @8-9/10 RPE

PART C: WOD

Partner Workout
2 Sets

AMRAP 10 Minutes
100/80 Calorie Ski Erg (OR Row)/ AB
90 Power Clean (60/45kg)
*Both partners work at the same time. Switch as desired. If you finish 1 movement before the other is done, partners can trade out work on that movement

-In time remaining-
Max Rounds:
6 Box Jumps (30/24)
9 Shoulder to Overhead (60/45kg)

-rest 4 minutes between sets-

*For Max Rounds part: Both partners work at the same time. Partner 1 does box jumps while partner 2 does shoulder to overhead, then switch when both are done

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate intensity
Target Rounds each set: 3+
Minimum Rounds before Scaling: 2+

STIMULUS and GOALS
How to Pace: STEADY. The goal is to move at an effort you could sustain with your partner for a 25+ minute AMRAP if you had to. The movements should allow you and your partner to transition quickly and go unbroken without feeling too gassed or out of control. This is a good opportunity to learn your gears and practice your pacing.

How it should Feel: CARDIO. This one is all about sustainability. See if you and your partner can hit the same amount of rounds each set or within a couple of reps of the first one.

WORKOUT STRATEGY & FLOW
Ski/Row: Low-moderate pacing (70-75%) lined up with your partner. Breathe through the motion and try to focus on keeping your heart rate from spiking so you can bump up intensity on other movements.

Power Cleans: The volume on these is high! Be smooth and steady through these at a rate that does not blow up your legs completely. Switch as needed on the machine to stay moving with these.

Box Jumps: No rebounding, reset at the bottom, and be explosive with every jump. Height should be more challenging than normal but not threatening to cause a missed rep.

Shoulder to Overhead: Big hips and launch the weight overhead. Find a rhythm and try to hang on unbroken for each set of these.

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.

10 Sets
3 Back Squat @76-81% 1RM Back Squat

PART B: WOD

4 Sets (New set every 4 minutes)
Sets 1 & 3
100 Double Unders
25 Overhead Squats (95/65)
Sets 2 & 4
100 Double Unders
25 GHD Sit Ups

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want this to be reps and sets that stretch your capabilities and push you to hang on longer than you think you can! Come out confident but not reckless!

How it should Feel: GASSY! You don’t have to go unbroken, but the movements shouldn’t have you breaking frequently. The intensity should be up on this one and keep you moving from movement to movement with purpose.

WORKOUT STRATEGY & FLOW
Double Under: Unbroken would be an awesome goal. However not at the expense of causing you to over rest going to the next station. Break into 2-3 quick sets if needed to stay aggressive.

Overhead Squats: These are taken from the ground, so be ready to squat snatch that bar and get right into it. The goal is unbroken, so be ready to grind through these reps. Don’t use over 50% of your 1RM overhead Squat. Stay calm and steady while controlling your breathing. Position is king here!

GHD Sit Ups: Smooth and steady to keep your heart rate at bay. Breathing at the top of each rep will help prepare for the double unders.

PART C:

For TIME
Unbroken sets of Elevated Ring Rows
10-9-8-7-6-5-4-3-2-1

**READ CAREFULLY: This is a strategy workout. Each “set” MUST be unbroken but you can string together multiple sets for a faster time. BUT if you string together set of 10 + 9 and only get 17 reps before failing…you MUST redo the set of 9s again [since you already accumulated the 10 round]. Therefore, REST as much as needed to be successful at all sets BUT the clock is running so you don’t want to wait too long!

STIMULUS and GOALS
How to Pace: STEADY, CHALLENGE: Remember, we need to be strategic so we don’t have to repeat ANY of the sets.
How it should Feel: MUSCULAR ENDURANCE. The biceps and core will feel this one.

WORKOUT STRATEGY & FLOW
Elevated Ring Row: We want to set up so our back is parallel to the ground at the start.
Squeeze abs and glutes as you pull rings to your shoulders. Touch rings to shoulder for RX.

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.

1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean (touch and go)
1 Clean + 1 Front Squat + 1 Power Clean @75-78% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean
1 Clean + 1 Front Squat + 1 Power Clean @80-83% 1RM Clean

PART B: WOD

3 sets
In a 2 minute window
20/16 Calorie Row (cap at 1 minute)
AMRAP Wall Ball (10/9) in the time remaining
-rest 2 minutes between sets-

3 sets
In a 2 minute window
20/16 Calorie Bike Erg (cap at 1 minute)
AMRAP Burpee to 6 inch Target
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Reps each set: 25+ Wall balls and 20+ Burpees
Minimum reps before scaling each set 20 Wall Balls and 15 Burpees

STIMULUS and GOALS
How to Pace: CHALLENGE! We have a machine buy in designed to create some fatigue before getting to the wall balls or burpees. We have designed the machines to take under 1 minute to get your work in at the wall ball and burpee stations (don’t forget the cap there).

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! The machine efforts are there to get you out of breath and simulate what work will feel like in the QuarterFinals workout itself with higher heart rate and trying to manage it without blowing up.
Muscular fatigue may be more manageable today with the machine focus and built in rest. The goal is to have some without it completely slowing down the workout.

WORKOUT STRATEGY & FLOW
Calorie Row: We want 85% effort here and smooth pulls. Legs will get fatigued as sets go on combined with the wall balls. Stay in it after the rest and try to make each calorie effort repeatable.

Wall Balls: Smooth and big unbroken sets is the aim! You will have at least a minute of work. If you think holding on for all 60 seconds is doable, then go for it! Find a rhythm with your breathing and see if you can make each wall ball look and feel like the same each time you start a set.

Calorie Bike Erg: We also want 85% effort here. Find a middle damper setting (3-7) you can push through and favor RPMs so you don’t blow your legs up with the higher push back on resistance. Legs will be more fatigued as we start after the row and wall balls. Try not to slow down any set and the final effort may take more out of you but that is fine as long as we are almost done.

Burpee to Target: We have a target built in here to keep us jumping but we do not have to use a box today. Push the effort on these as the rest comes right after you finish these.

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.

2x (1 Snatch Pull + 1 Snatch) @70-73% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @70-73% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @75-80% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @75-80% 1 RM Snatch
2x (1 Snatch Pull + 1 Snatch) @75-80% 1 RM Snatch

PART B: WOD

AMRAP 8 minutes
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Chest to Bar Pull Ups

-rest 4 minutes-

For Time
“Erase your reps” (start where you left off and go in reverse)

*Score the time for second part in notes.

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Reps: 90+ (through 20 chest to bar)
Minimum Reps before Scaling: 60 reps (through 16 chest to bar)

STIMULUS and GOALS
How to Pace: CHALLENGE! Try to keep a push the pace effort as you go through this ascending ladder and then after a long rest it’s time to fight back to the start. Start to get strategic with your rest and when to break on sets as you approach the bigger numbers. Don’t come out with a pace that’s not sustainable even through half of the AMRAP. See if you can get close to 8:00 on the way back down.

How it should Feel: MUSCLE ENDURANCE! You won’t feel much off the start as rounds fly by, but once you hit the 5th round (10 and 20), things will get real. Shake out your arms early and often, and know when it’s time for a quick break on sets.

WORKOUT STRATEGY & FLOW
Kipping Handstand Push Up: The first few sets should be completed unbroken). By the 4th or 5th set, we can start to take a quick rollout after some reps.

Chest to Bar: You must stay within your limits early. Aim to break in the 4th round and on. Don’t push to your breaking point, or you’ll be finished early.

PART C: For Time
Unbroken sets of Toes to Bar:
10-9-8-7-6-5-4-3-2-1

**READ CAREFULLY: This is a strategy workout. Each “set” MUST be unbroken but you can string together multiple sets for a faster time. BUT if you string together set of 10 + 9 and only get 17 reps before failing…you MUST redo the set of 9s again [since you already accumulated the 10 round] Therefore, REST as much as needed to be successful at all sets BUT the clock is
running so you don’t want to wait too long!

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.

10 Sets
3 Front Squat @81-86% 1RM Front Squat

PART B: WOD

30 Min AMRAP

Max Box Step-Ups (20 in)

Wear a Ruck Pack/ Add a DB (22.5kg/15kg)

Every 5 minutes perform Max reps of:
BMU, C2B, Pull Ups/ (Or your choice Max reps Effort)

Score: Time, Step up reps +kg, BMU or Pullup reps

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.

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.

10 Bench Press @6/10 RPE
8 Bench Press @7/10 RPE
6 Bench Press @8/10 RPE
8 Bench Press @7/10 RPE
10 Bench Press @6/10 RPE

PART B: WOD

3 Rounds
100 Double Unders
25 Toes to Bar
25 Dumbbell Snatch (24/16kg)
*After round complete 100ft Sled Push with ascending load 70/40kg

RX’d Sled sub options:
1. 30m 2x DB Front Rack Lunge 2×24/16kg)
2. 15/12 Calorie Standing Bike Erg/ Row/Run/ AB

TARGET SCORE
Intended Workout RPE: 7.0-7.5 – 70-75% – moderate intensity
Target Time: 16-18 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Push the pace through the first three stations while being mindful of grip fatigue. Quick breaks on sets before going into that dark place on the sled push, where it only gets harder. The only change in pacing should be on the sled.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! It’s going to hurt, don’t start crying when you place that extra weight on the sled each round.

WORKOUT STRATEGY & FLOW
Double Unders: 1-3 sets here and definitely break if you feel your legs and arms starting to get wobbly.

Toes to Bar: Definitely break these up more than you think early on. 2-3 sets should be the goal while emphasizing big hips on each kip.

Dumbbell Snatch: Try unbroken if you can without blowing up your breathing and legs. Explode and breathe at the top of each rep.

Sled Push: It gets heavier every time. The goal should be 25-50ft without stopping. Don’t go too fast off the start and implode.

PART C:

*Do a set every 1 minute and 30 seconds.

5 Sets
5 Snatch Grip Deadlift @95% 1 RM Snatch
*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 minute.

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

PART B: WOD

AMRAP 9 Minutes
3 Squat Cleans (70/454kg)
1 Wall Walks
3 Squat Cleans
2 Wall Walks
3 Squat Cleans
3 Wall Walks
6 Squat Cleans
4 Wall Walks
6 Squat Cleans
5 Wall Walks
6 Squat Cleans
6 Wall Walks
9 Squat Cleans
7 Wall Walks

TARGET SCORE
Intended Workout RPE: 9.0 – 90% – very high intensity
Target Reps: 48+ (through the 6 Wall Walks)
Minimum Reps before Scaling: 25 (Through the 4 Wall Walks)

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE! This classic ascending rep scheme was introduced during the infamous 15.4 Open Workout (PC and HSPU). The first few rounds will fly by, but don’t let that fool you; things will slow down, and the round will feel like an endless pit. Start with a controlled and methodical pace that allows you to breathe comfortably between movements.

How it should Feel: MUSCULAR ENDURANCE into PAIN!!! The pull-push combo adds up very quickly here. Be smart, and don’t over-pace and blow up your lungs.

WORKOUT STRATEGY & FLOW
Squat Cleans: Weight should be light and comfortable (under 65% of 1RM). All reps should be completed in singles to avoid prolonged rest between movements.

Wall Walks: Try and complete these with minimal rest time between reps. If you feel yourself start to blow up, it’s time for a quick pause or roll out at the bottom.

PART C: 8 minute EMOM
Odd minute: Max Unbroken Ring Support Hold [within the minute]

Even minute: 3-7 Ring Dips [strict or Kipping]

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.

2 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @72-75% 1RM Clean (All touch and go)

3 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @78-80% 1RM Clean

PART B: WOD

3 Sets
30 Wall Balls (10/9)
-2 minute recovery air bike between sets-
-straight into-

3 Sets
30 Burpee Box Jump Overs (24/20)
-2 minute recovery ski between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Getting volume and building capacity is what we are working on today. Stimulus is moderately high intensity. Choose a wall ball weight and height of the box that allows for an unbroken/non-stop effort across sets. Consistency is what we want across all stations from the start to the finish. Once the set is complete, go straight into a 2:00 active recovery (~30% effort), where the focus needs to be on breathing and getting the heart rate back down.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Push yourself! Don’t be the one who breaks, stops, or simply checks out.

WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken! If you can’t, scale the reps til you can… I won’t waste any more time typing here!

Air Bike: Just as it says, RECOVER! Pedal slowly and get your heart rate under control. Be ready to get off the bike and work.

Burpee Box Jump Over: Just stay moving! I don’t care how fast it is if you push without stopping.

Ski: Same as the bike. Breathe through motion and drop that damper, setting way down.

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.

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

PART B: WOD
5 Rounds
3 Rope Climbs/ Sit to Stands (Box)
1 Round of Heavy DT* (80/55)

*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: GRIND! Your grip and upper body will be under constant duress during these five grueling rounds. Be strategic about pacing the rope climbs to prevent your grip from getting wrecked. Proper pacing means breaking up the heavy rounds of DT early and often with little rest between sets.

How it should Feel: GRIPPY and HEAVY! Accepting it and realizing it’s a turtle race will take some time. Just be steady and keep chipping away.

WORKOUT STRATEGY & FLOW
Rope Climb: Big jump and focus on using your legs before your arms on each ascent. Try to complete one climb every 10-15 seconds.

Deadlift: I would aim for 9-11 reps before taking a quick break, completing the final, and transitioning right into the hang power cleans. Mix and switch up your grip on each set to save your forearms.

Hang Power Clean: Unbroken or break a few reps 1-2 reps short if needed. Complete the final reps and go right into the Shoulder to Overhead.

Push Jerk / Push Press: Unbroken! This is the only area where I’d make sure you go unbroken across. Dropping it before only 6 reps total will make the workout unsustainably long. Rest as needed before ensuring this happens.

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.

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

Part B: WOD

7 Sets
100m Run/ 100m Ski/ 150m Row/ 35DU’s
2 Ring Muscle Up/ 3xBMU/ 4xC2B
-rest 30 seconds-
100m Run/ 100m Ski/ 150m Row/ 35DU’s
6 Ring Push Ups (OR Dumbbell/Kettlebell Push ups)
-rest 30 seconds-

*Score is total time for each set without the 30 seconds rest between sets included. 1 set is 100m Run, 2 Ring Muscle Up, rest 30 seconds, 100m Ski, 6 Ring Push Up.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s time to test your gymnastics endurance under heavy duress. Pacing on each set should be aggressive and consistent. The distance and reps are short enough to allow the intensity to stay up and little to no rest during the set.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Heavy breathing mixed with upper body fatigue will make this workout an upper body beat down.

WORKOUT STRATEGY & FLOW
Run: Use aggressive pacing here (85+%). Do not sprint, but push a pace that is repeatable across sets. The goal should be sub-50 seconds every time. Focus on keeping your hands and shoulders loose.

Ring Muscle Up: Unbroken! Nothing else, so if you think about breaking it cut down the reps.

Ski: Use aggressive pacing here as well, but emphasize more of a hip drive while rolling the shoulders out. Slow down the final 50m.

Ring Push Ups: Unbroken is the goal but two sets might be the safe bet if your arms start getting fried early on.

PART C: GYMNASTICS

Rope Pull-ups/ Handstand Hold
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.