Part A: WOD

2 Sets
300m Row
15 Front Squats (50/35kg)
100 Double Unders
15 Shoulder to Overhead (50/35kg)
100 Double Unders
15 Thrusters (50/35kg)
300m Row
-rest 5:00 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! The stimulus should feel like a sustained grind with a sprint-style finish. The goal is to complete each set with consistent pacing through the row/barbell movements and composure on the double unders, knowing you’ll get a full 5:00 rest between efforts.

How it should Feel: GASSY and MUSCULAR ENDURANCE! The barbell is light enough to move quickly, but the volume and transitions will tax your shoulders, lungs, and grip, especially during set two.

WORKOUT STRATEGY & FLOW
Row: Your pacing should be moderately aggressive (75% or higher) and consistent on both sets. The final row on both sets can be pushed a little more since rest follows.

Double Under: Play it smart here, plan for breaks if this is not your strong suit. Go unbroken if it doesn’t put your shoulders/legs in a deficit on thrusters.

Front Squats: The weight should be light (under 45% of 1RM) and allow unbroken sets across.

Shoulder to Overhead – can be Push Press or Push Jerk: Same as the front squat, get right to work and stay unbroken. Breathe through the motion with a slight pause at the top of each rep.

Thruster: Unbroken is the goal, however, break into 2-3 quick sets if needed to maintain intensity. Be smooth and steady with purposeful breaths at the top of each rep.

Part B: Accessory

*Do a set every 4 minutes.

3 Sets
50m Bear Hug Sandbag Carry/ Front Rack KB Carry
5x (1 Sandbag Deadlift + 1 Sandbag Squat)/ DBL KB Deadlift/ Front Rack Squats
50m Bear Hug Sandbag Carry/ Front Rack KB Carry
**All done @8/10 RPE.

Part C: Gymnastics

3 rounds
minute 1: 45 seconds of weighted Hang on Rig [45/25 dumbbell between legs] minute 2: Rest
minute 3: 45 seconds of Max Strict Toes To Bar [see notes] minute 4: Rest
Minute 5: Max UNBROKEN Kipping Toes To Bar
minute 6: Rest
— repeat cycle for 3 rounds —

Score is total for all 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: Strength & Skill

Squat Snatch

*Do a set every 3 minutes.

2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @70% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @72% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @75% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @80-82% 1RM Snatch
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @85-85+% 1RM Snatch

*Snatch Deadlift to Mid Thigh: We’re working on STAYING OVER THE BAR!
**Pause Snatch: Pause in receive for 2 seconds.

Part B: WOD

AMRAP 7 Minutes
50/40 Cal AB / Row 60/45 Cal / Run 960m
Max Burpee/ or Wall Balls
-rest 3:00-

AMRAP 7 Minutes
50/40 Cal AB / Row 60/45 Cal / Run 960m
Max Double Under

SCORE 1 = Max Burpee (not including the “buy in”). Each burpee is a rep.
SCORE 2 = Max Double Under (not including the “buy in”). Each double under is a rep.

TARGET SCORE
Intended Workout RPE: 8.5-9.0 – 85-90% – high to very high intensity
Target Reps Each Workout: 75/65+
Minimum Reps before Scaling: None

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE!! Push those machines and don’t get lazy!

How it should Feel: GASSY into PAIN!!! We can make today hurt some!

WORKOUT STRATEGY & FLOW
Bike: Open up at 80% pacing and push into 85% finishing your calories. Empty the tank on workout 2!

Row: Be somewhat aggressive on part 1 and try to match that on part 2! ~85% pacing effort is a good place to start!

Part C: Gymnastics

You are working on capacity within a minute.

2 rounds of:
minute 1: Max Strict Handstand Push Ups
minute 2: Rest
minute 3: Max Wall Facing Strict Handstand Push Ups
minute 4: Rest
Minute 5: Max UNBROKEN Freestanding Handstand HOLD [within 3×3 box] Begin NEXT round at the 6 minute mark

Score is total for all handstand pushups PLUS hold.
**If you did 30 total HSPU combined plus held the handstand for 38 seconds your score is 68 “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: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2x (Clean Pull + Clean) @70% 1RM Clean
2x (Clean Pull + Clean) @72% 1RM Clean
Clean Pull + Clean @75% 1RM Clean
2x (Clean Pull + Clean) @72% 1RM Clean
2x (Clean Pull + Clean) @75% 1RM Clean
Clean Pull + Clean @80% 1RM Clean
Clean Pull + Clean @82% 1RM Clean
Clean Pull + Clean @85% 1RM Clean
Clean Pull + Clean @88% 1RM Clean
Clean Pull + Clean @90% 1RM Clean
Clean Pull + Clean @90-92% 1RM Clean
Clean Pull + Clean @90-92% 1RM Clean

Part B: WOD

6 Sets
AMRAP 2:00
15 GHD Sit Ups
12 Deadlift (120/80kg)
Max Distance Handstand Walk
-rest 1:00 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Distance each set: 20m
Minimum Distance before scaling each set: 10m

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is about efficient, fast transitions, tight midline control, and staying composed when your core is taxed. Each set should be treated like a sprint to earn handstand walk time. Come out moving every set.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Today’s workout is a midline and posterior chain stamina test with a gymnastics skill finisher under fatigue. Rest is short, so don’t waste it.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Non-stop and aggressive! Use the whole body and breathe through every rep.

Deadlift: Moderate-heavy weight (under 75% of 1RM) with the intent to go and stay unbroken across sets.

Handstand Walk: Take a deep breath before starting and try to complete fast 10-15ft or more unbroken sections.

Part C: Gymnastics

Week 2
Do 3 x sets:
5 x Ring rows – SLOW up and HOLD for 3 sec at top then SLOW down.
20 x split leg v-ups (start and finish in hollow hold)
10 x Kip swings – active shoulders & tight body (hollow to 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: WOD

3 Sets:
480m Run (with vest)/ 500m Row/ 25m Shuttle x 20 / AB 30/20
-rest 1:00 between sets-

3 Sets (with vest):
10 Pull Ups
20 Push Ups
30 Air Squats
-rest 1 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: 4-5 minutes
Time cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! Last Murph prep before the big workout. We are taking a slightly different approach this time. Instead, the workout begins with some moderate-distance run intervals; then, we go into 3 big sets of gymnastics movements. For part 1, focus on steady breathing while relaxing the upper body. Part 2 is all about the gas pedal, where we stay aggressive on sets and hang on tight. It’s all with a vest so get comfortable.

How it should Feel: GASSY and MUSCULAR ENDURANCE!
The first one is just to get the legs moving and do endurance work, while the second is a body pump session.

WORKOUT STRATEGY & FLOW
Run: The first run should be the slowest of the 3. Moderate pacing across for each of the 400m runs. The goal should be around 90% of the intended mile pace for Murph. Make sure you relax your grip and shoulders as you run.

Pull Ups: 1-2 sets is a great aim, you get a decent rest, so no need to be overly cautious.

Push Ups: 2-3 sets would be a great goal while staying aggressive on the rest.

Squats: As always, these should be smooth and steady at a non-stop pace across.

Part B: Strength & Skill

*Do a set every 2 minutes.

5 Back Squat
5 Back Squat
5 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
*Start at 60% for the first set of 5 and then continue to build in weight.. Work up to 80-85+% for the last two sets of 3 reps.
**Rest as needed between sets.

3 x sets of 5 reps
5 x sets of 3 reps

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: WOD

AMRAP 18 Minutes
6 Shuttle Run 25m/ Row 200
6 Power Snatches (45/30kg)
7 Toes to Bar

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Rounds: 12+ rounds
Minimum Rounds before Scaling: 9 rounds

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This is a long, aerobic stamina piece with steady barbell/gymnastic work. The goal is to maintain a steady, repeatable pace for all 18 minutes without redlining. It’s less about sprinting and more about moving efficiently and minimizing wasted time on transitions or missed reps.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! The heart rate should be high but steady the entire time. You should never hit a full redline, but you should feel a constant push in your lungs, shoulders, and grip.

WORKOUT STRATEGY & FLOW
Shuttle Run: Keep a relaxed, rhythmic pace. Fast but smooth turns — no need to sprint early. Breathe and move with purpose to avoid spikes in heart rate.

Power Snatch: 6 reps and light weight is the right combo to go unbroken, but if grip or breathing gets taxed, quick sets of 2-3 with controlled breathing are smart.

Toes to Bar: Unbroken on these is ideal with a , big kip and fast hips every rep. Drop to 4-3 quick sets if needed to maintain grip stamina.

Part B: Strength & Skill

3 Sets
1:00 70/35kg Sandbag Hold/ 2x 28/20kg Front Rack KB Hold
*Rest 30 seconds in between sets.

Part C: Gymnastics (after class)
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.

Part A: Strength & Skill

*Do a set every 2 minutes.

5 Sets
3-5 Bench Press @7.5/10 RPE

Super Set with

*Do a set every 2 minutes.

5 Sets
10 Double Dumbbell Bent Over Row @6/10 RPE

Part B: WOD

For Time:
30/24 Calorie Air Bike / Row 40/30Cal/ Run
*Total seconds taken for total number of Front Squats (60/45kg) (not more than 40% of 1RM front squat

*Note: there is no time cap on the bike. Get it done. But the max number of required Front Squats is 60 reps (aka 1:00 on the bike)

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Time: 4-5 minutes
Time Cap: 7 minutes

STIMULUS and GOALS
How to Pace: SPRINT into PAIN CAVE!!! The primary stimulus is sprint-level intensity into controlled strength endurance.
The air bike is meant to be an all-out, high-effort push, forcing a massive spike in heart rate and heavy breathing, immediately followed by a gritty, midline-demanding squat effort.

How it should Feel: LACTIC ACID PARTY into PAIN!!! This workout blends anaerobic power with midline and leg stamina, under extreme fatigue. The goal is to transition from a max effort sprint into composed, aggressive barbell cycling. It’s a “how much do you want it?” kind of challenge.

WORKOUT STRATEGY & FLOW
Bike: Sprint hard but it does not have to be completely all out. We want about 95% sprint. You should aim to complete the calories in ~45–75 seconds depending on your output.
Control your breathing in the last 3–5 calories to set yourself up to grab the bar right away.

Front Squats: Weight should be light (-40%), but will feel much heavier as fatigue builds. Move methodically, but push for a big opening set while you’re still running on adrenaline.

Part C: Gymnastics (after class)
Week 2
Do 3 x sets:
5 x Ring rows – SLOW up and HOLD for 3 sec at top then SLOW down. (false grip if you can)
20 x split leg v-ups (start and finish in hollow hold)
10 x Kip swings – active shoulders & tight body (hollow to 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: WOD

27-21-15-9
Dumbbell Thrusters (2×20/10kg)
4-3-2-1
Rope Climbs

“or 12-9-6-3
Strict Pull Up”

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 9 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This is a high-heart-rate, muscular endurance push pace effort. The dumbbell thrusters create a massive oxygen demand, taxing the legs, shoulders, and lungs, while the rope climbs challenge grip, pulling strength, and midline stability. Stay aggressive but controlled while staying moving through thruster fatigue and stay composed for efficient rope climbs.

How it should Feel: GASSY and MUSCULAR ENDURANCE! It should feel like a threshold workout, where heart rates are high, legs burning, shoulders filling, but pacing just under the redline to avoid failure on the rope.

WORKOUT STRATEGY & FLOW
Dumbbell Thruster: Break into multiple sets from the start. Weight is moderate and might entice you to go unbroken, but playing it safe early will pay off in the long run.

Rope Climb: Big jump every time and use your legs before your arms to be efficient and prolong arm fatigue.

Part B: Strength & Skill

2 Sets
Burgener Warm Up Clean – 3-5 reps of each position

3 Minutes (New set every minute)
1 Clean and Jerk @65% 1RM Clean and Jerk
-Directly Into-
3 Minutes (New set every minute)
1 Clean and Jerk @70% 1RM Clean and Jerk
-Directly Into-
3 Minutes (New set every minute)
1 Clean and Jerk @75% 1RM Clean and Jerk

Part C: Gymnastics (After Class)
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.

Part A: WOD

3 Rounds
30 GHD Sit Ups (OR 48 Abmat Sit Up)
40m Dumbbell Overhead Walking Lunge (22.5/15kg)
20m Handstand Walk

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: STEADY! This workout is midline dominant, shoulder stability heavy, and requires control over speed, not a sprint at all. The main goal is to move steadily and with focus, especially through fatigue accumulating in the midline and shoulders. Use the clock and try to replicate round times across here as well.

How it should Feel: MUSCULAR ENDURANCE! This should feel like a grindy, core-heavy stamina test, not a frantic race. It’s a midline and control workout, rewarding those who stay tight and efficient even as fatigue builds.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Keep breathing consistent, rushing the GHDs will make the lunges and handstand walk exponentially harder. Big hips every time while pausing at the top of every rep for a split second to breathe.
—or Abmat Sit Ups

Dumbbell Single Arm Overhead Walking Lunge: Move at a steady, deliberate pace, don’t rush and risk a failed lunge or dropped dumbbell.

Handstand Walk: Try to keep 10m Unbroken sections if possible.

Part B: Strength & Skill

3 Minutes (New set every minute)
1 Snatch @65% 1RM Snatch
-Directly Into-
3 Minutes (New set every minute)
1 Snatch @70% 1RM Snatch
-Directly Into-
3 Minutes (New set every minute)
1 Snatch @75% 1RM Snatch

Part C: Gymnastics (after class)
Week 2
Do 3 x sets:
5 x Ring rows – SLOW up and HOLD for 3 sec at top then SLOW down. (false grip if you can)
20 x split leg v-ups (start and finish in hollow hold)
10 x Kip swings – active shoulders & tight body (hollow to 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
Back Squat
*Do a set every 2 minutes.

5 Sets
3 Back Squat @75% 1RM Back Squat

Part B: WOD

3 Rounds
960m Run/1000m Row, Ski/ 60/40 Cal AB
20 Burpee Box Get Overs (48”)
40 Odd Object/ Sandbag Squats (40/30kg)

*Use any barbell, dumbbell, odd object, etc. of 40/30kg # and still be RX’d./ MB/ Power bag etc
** Can rack a barbell and share etc

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time: sub 24 minutes
Time Cap: 30 minutes

STIMULUS and GOALS
How to Pace: GRIND! This workout is a long, grindy, aerobic stamina piece with heavy fatigue in the legs and lungs. You must pace it deliberately from the start. Minimize downtime between movements. Breathe while moving, not standing. Use the clock and try to replicate round times across.

How it should Feel: MUSCULAR ENDURANCE & CARDIO into LACTIC ACID PARTY!! You should never redline early, this is a grind, not a sprint. It’s about steady suffering, staying composed under fatigue, and finding a sustainable rhythm that holds across all three rounds.

WORKOUT STRATEGY & FLOW
Run: Find a steady, repeatable pace, around 80% effort. You should come off the run breathing heavy but able to move immediately into burpees. Think of the run as a “moving recovery” instead of a push.

Burpee Box Get Overs: Set a methodical rhythm early, no sprinting here. These will be the separator, so don’t slack off here.

Sandbag Squat – on Shoulder (any object, any hold): Smooth and steady on these with the goal of staying unbroken. Ideally, the weight should be held lightly in a back squat like position to allow for better breathing.

Part C: 4 rounds
90 seconds of work/90 seconds of rest
Begin each round with 5 Wall Walks THEN complete Max Wall Facing Handstand Push Ups

Score is total Wall Facing Handstand Push Ups for all rounds combined.

STIMULUS and GOALS
How to Pace: GRIND, as we are working on building capacity.
How it should Feel: MUSCULAR ENDURANCE: The wall walks will start to fire up those triceps.

WORKOUT STRATEGY & FLOW
Wall Walk: Do not arch while moving up wall!

Wall Facing HSPU: Keep head in line while pressing. Once you pull your chin up, you arch and this makes it harder to 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 3 minutes

5 Sets
5 Pause Bench Press* @ 80-85%% 1RM Bench Press
5 Pause Weighted Pull Up**
*Log weights for Pull Ups in notes.

*Bench Press: pause for 5 seconds at the top of each rep.
**Weighted Pull Up: Pause for 5 seconds at the bottom of each rep.

Part B: WOD

50 GHD Sit Ups (OR 75 Abmat Sit Up)

-Then-

3 Rounds
25 Dumbbell Snatches (22.5/15kg)
20m Dumbbell Walking Lunge (2×22.5/15kg)

-Then-

50 GHD Sit Ups (OR 75 Abmat Sit Up)

*Athletes may carry dumbbells anyway they choose!

TARGET SCORE
Intended Workout RPE: 9.0 – 90% – very high intensity
Target Time: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: GRIND! This one is all about managing core fatigue and staying efficient under tension. The GHDs set the pace, the dumbbell work wears you down, and the final GHDs test your will to finish strong. It’s not about going unbroken—it’s about being smart and steady from start to finish.

How it should Feel: MUSCULAR ENDURANCE! This workout combo will create significant hip flexor and abdominal fatigue, directly impacting your ability to stabilize and move efficiently during the Dumbbell snatches and lunges.

WORKOUT STRATEGY & FLOW
GHD Sit Up/Abmat Sit Ups: Smooth and steady with the focus on breathing and utilizing your total body while being explosive on every rep.

Dumbbell Snatch: Unbroken is the goal, but don’t hesitate to break it into two quick sets if needed to stay efficient.

Dumbbell Walking Lunge: Don’t rush and make sure you find a way to hold that allows you to stay unbroken while keeping your grip relaxed.
—can be Double Dumbbell Back Rack Walking Lunges, Double Dumbbell Front Rack Walking Lunge, Double Dumbbell Farmer Hold Walking Lunge, etc.

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.