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, PullUps/ (Or your choice Max reps Effort)

Score: 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, Plus

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: Finisher

*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: Gymnastics

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

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

Suggested Warm Up:
10 Inchworms with a Push Up
20 second hold at top of Push Up

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.

Strength & Skill (Part A)

*Do a set every 3 minutes.

10 Dumbbell Incline Bench Press @7.5/10 RPE + 10 Weighted Deficit Push Ups @7/10 RPE
8 Dumbbell Incline Bench Press @8.5/10 RPE + 8 Weighted Deficit Push Ups @8/10 RPE
6 Dumbbell Incline Bench Press @9/10 RPE + 6 Weighted Deficit Push Ups @9/10 RPE
*Score the Dumbbell Incline Bench Press. Weighted Deficit Push Up weight in notes.

Strength & Skill (Part B)
3 Sets
5 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up
*Score is the Weighted Pull Up.

Part C: WOD

3 Rounds
20/15 Calorie Row
20 Toes to Bar

-rest 2 minutes-

3 Rounds
20/15 Calorie Row
5 Ring Muscle Ups

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate/high intensity
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Pacing needs to be moderate and controlled across each workout. These three rounds continuously get tougher and will test your grip and upper body endurance through highly skilled gymnastics. Pacing needs to be strategic, with calculated breaks in the early rounds/workouts, to bank enough strength for the finale.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! The first two workouts are your typical style and burners, while the final is pure grit and willpower.

WORKOUT STRATEGY & FLOW
Row: Pacing should be moderate (75-80%) to finish under 70 seconds each time. Focus on a strong, aggressive leg/hip drive to remove tension from the upper body/arms. Breathe through each pull and slow down the final couple of calories.

Toes to Bar: Unbroken might seem like a good idea, but I promise you, it’s not. Break early and often to save your arms for the final three rounds.

Kipping Ring Muscle Up: The goal is ideally 1-2 sets throughout. Be smart on the fin

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 15 seconds.

3 Sets:
5 Box Squats @75-80% 1 RM Back Squat + 5 HEAVY Goblet Squats

2 Sets:
3 Box Squats @85-90% 1 RM Back Squat + 5 HEAVY Goblet Squats

2 Sets:
1 Box Squats @95-100+% 1 RM Back Squat
*Box Squat to just below parallel.
**Score is the Box Squats, Goblet Squat weight in the notes

Part B: Re-Test Day
Max Strict Handstand Push Ups in 2 minutes

STIMULUS and GOALS
How to Pace: We are testing to see if our capacity increased so we want max effort within those 2 minutes
How it should Feel: MUSCULAR ENDURANCE, LACTIC ACID PARTY

WORKOUT STRATEGY & FLOW
Strict Handstand Push Up: Brace core and don’t lose tension as you move through entire skill.

Part C: WOD

2 Sets
3 Rounds
10 Bar Facing Burpees
10 Deadlift (100/70kg)
-Rest 2 minutes between sets-

*Repeat from October 7, 2023.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: 4-5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want a moderately high intensity on this 2-set couplet. Try and keep consistent round times to stay within the target time. This combo is trendy within programming, so let’s get to work.

How it should Feel: GASSY! It’s like a match. Strike fast, hit it while it’s hot, and burn it down at the end.

WORKOUT STRATEGY & FLOW
Bar Facing Burpees: Pacing should be steady and not over-paced. For the first 7-8 reps, we want to keep moving with little to no time spent on the ground. The final 2-3 reps should be tapered down to allow us to get our heart rate somewhat under control and get right to work on the bar.

Deadlift: Ideally under 60% of 1RM max for unbroken sets. I don’t care how bad it hurts. Hold on to the bar like your life depends on it.

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

5 Sets (1 set every 90 seconds)
1 “PERFECT” Clean @85-93% 1RM Clean

Part B: WOD

10-9-8-7-6-5-4-3-2-1
Bench Press (70/50kg)
Back Squats (100/70kg)

*Subbing note: If you don’t have two barbells/racks we recommend you doing Dumbbell Bench Press for double the reps with 25/17.5kg

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

STIMULUS and GOALS
How to Pace: STEADY and GRIND! This is a moderate to heavy weight, and we all want a good pump session with a hint of cardio. Pace it out on the 10-7, and after that, it’s smooth sailing. The rest should be between the movements, not during.

How it should Feel: MUSCULAR ENDURANCE! Be smart, don’t go to failure, and have fun!

WORKOUT STRATEGY & FLOW
Back Squat: Moderate-heavy weight under 70% of 1RM to stay unbroken through each set.

Bench Press: Same as the back squat, under 70% of 1RM. Don’t push yourself to failure and break before it breaks you.

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

5 Sets (1 set every 1:30)
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk
*Start at 60% 1RM Split Jerk and work up to 73-75%.
**3 second pause in the dip of the Pause Split Jerk.

Sets Percentage example:
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @60% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @63-65% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @68-70% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @70-73% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @73-75% 1 RM Split Jerk

Part B: WOD

AMRAP 20 Minutes
1000m Row Erg
40 GHD Sit Ups/ MB Situps
20m Handstand Walk
500m Row Erg
30 GHD Sit Ups/ MB Situps
15m Handstand Walk
250m Row Erg
20 GHD Sit Ups/ MB Situps
10m Handstand Walk

*In the remaining time Max Clean and Jerks (70/50kg)

**At the 18 minute mark, you must move onto Max Clean and Jerks. If you haven’t completed the previous work, start the clean and jerks then.

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate/high intensity
SCORE = total number of Clean and Jerks
Target Reps: 15+
Minimum Reps before scaling: 10

STIMULUS and GOALS
How to Pace: STEADY The stimulus is moderate intensity throughout the workout. Be mindful of compounding midline fatigue from GHDs and the Handstand walk, and take an extra moment to recover before kicking up in a handstand after GHDs. Additionally, breathing is always a priority in any workout, but especially so for today due to being upside down for Handstand walking and GHDs.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! It’s a grind! Coming out hot will do you no good. Put your head down and go to work. We want at least 2+ minutes at the end for the cleans. That means have a game plan and know your pace you need and can achieve out of the gate.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be moderate, focusing on relaxing your arms and shoulders as much as possible. Don’t go crazy on the bike only to rock your lungs. Recover the first 200m and slow down the final 100m before exiting to help transition to the next station.

GHD Sit Up: Smooth and steady, pausing at the top of each rep to breathe. The goal should be near non-stop with an explosive leg and hip drive.

Handstand Walk: Distance is short and gets less each time, so the goal should be unbroken. Take a second before kicking up to get your head right after all the ghds.

Clean and Jerk: The weight should be moderately light (ideally under 70% of 1RM Power clean and jerk) so that smooth and steady singles can be completed in the remaining time.

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.