Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Bench Press @ 6/10 RPE
5 Bench Press @ 6.5/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE

* perform 3-5 strict Pullups after each set of Bench press

WOD: EMOM 16 Minutes (4 rounds)
Minute 1: 220m Run/ Row 250/ AB
Minute 2: 220m Run/ Row 250/ AB
Minute 3: 30 seconds of Burpee Bar Muscle Ups (OR Burpee Strict Pull Ups)
Minute 4: Rest

*Repeat from August 7, 2023.

TARGET SCORE
Target Time each minute: 40-50 seconds on the machines
Time Cap each set: 55 seconds on the machines

STIMULUS and GOALS
How to Pace: STEADY!
Find a pace on all 3 stations to maintain a moderate to moderate-high output consistently. Use the first time as a test pace, and then you should know what can be replicated across.

How it should Feel: GASSY into CARDIO! Every station is going to attack your lungs. Work hard, recover, and hold on!

WORKOUT STRATEGY & FLOW
Run: Moderate fast pacing here (80%), but that does not mean go hard and sprint. Get up to a comfortable speed that you know can be held across all rounds. The goal should be sub-50 seconds.

Bike Erg: Similar to the run, get up to speed quickly and keep driving through.

Burpee Bar Muscle Ups: You only have 30 seconds here, so take that first set at a smooth and steady pace and see what you end up with. After that, adjust to keep your reps consistent or slightly increase across 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.

WOD: 4 sets
AMRAP 3 minutes
15/12 Calorie Row/ Run / AB
45 Double Unders
15 Wall balls (20/14)
-rest 90 seconds between sets-

TARGET SCORE
Intended Workout RPE: 6-7 – 60-70% – easy/moderate to moderate intensity
Target Reps each set: 140/137+ (into the 2nd round of wall balls)
Minimum Reps before scaling each set: 90/87 (done with the row the 2nd round)

STIMULUS and GOALS
How to Pace: STEADY! Working in 3 minute intervals so you want to go at a pace that is going to allow you to move consistently and without stopping through each interval.

How it should Feel: CARDIO! Aside from the wall balls this one is mainly cardio and with the wall balls being in lower sets they will get you more out of breath than producing muscle fatigue.

WORKOUT STRATEGY & FLOW
Row / Run / Bike: You will want to aim to keep these as close to a minute as you can with the intended intensity. Think fast pace but make sure you can get off and keep those double unders unbroken

Double Unders: Stay nice and smooth here. Smaller sets but still big enough that if you don’t stay focused and snag a lot you can quickly eat into your time too much here.

Wall Balls: Unbroken needs to be the goal. You will most likely only be doing one full set here so settle in and recovery as needed after on the row.

Strength & Skill:

0:00-3:00
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch

3:30-6:30
3 Power Snatch @68% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch

7:00-10:00
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch

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.

WOD:

90m Sled Push/ 40m Walking lunge 2×24/16kg
-into-

5 Rounds
5 Strict Weighted Pull Ups (12/7.5kg)
10 Dumbbell Front Rack Walking Lunge (2×24/16)
-into-

90m Sled Push/ 40m Walking lunge 2×24/16kg

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

STIMULUS and GOALS
How to Pace: GRIND! Consistent pacing, calculated rest, and managing leg fatigue. This workout has a cash-in and outhold, while sandwiched in the middle is an up-tempo total body/heart pumper. Athletes should approach this cautiously with planned rest and a manageable round pace.

How it should Feel: MUSCULAR ENDURANCE! Move calm and collected off the start, then use the clock and aim for consistent round times. The final sled push is everything you got.

WORKOUT STRATEGY & FLOW
Sled Push/ Walking lunges: The weight isn’t crazy heavy, so try to get at least 25-50ft unbroken before resting. Don’t overdo it at the start and sell out at the end.

Strict Weighted Pull Up: Break into 2-3 sets of the start to play the long game and save your arms.

Dumbbell Lunge: Unbroken! Lift the weight, relax the hands, and grind through the 50-foot range.

Strength & Skill
10 Minutes (every minute on the minute)
Min 1: 1 Snatch @65% 1RM Snatch
Min 2: 1 Snatch
Min 3: 1 Snatch
Min 4: 1 Snatch
Min 5: 1 Snatch
Min 6: 1 Snatch
Min 7: 1 Snatch
Min 8: 1 Snatch
Min 9: 1 Snatch
Min 10: 1 Snatch

*Start around 65% and build to a heavy single for the day.

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:

10 Minutes (every minute on the minute)
Min 1: 1 Clean and Jerk @65% 1RM Clean and Jerk
Min 2: 1 Clean and Jerk
Min 3: 1 Clean and Jerk
Min 4: 1 Clean and Jerk
Min 5: 1 Clean and Jerk
Min 6: 1 Clean and Jerk
Min 7: 1 Clean and Jerk
Min 8: 1 Clean and Jerk
Min 9: 1 Clean and Jerk
Min 10: 1 Clean and Jerk

*Start around 65% and build to a heavy single for the day.

WOD: 3 rounds
15/12 Calorie Assault Bike
12 Deadlifts (90/60kg)
9 Box Jump Overs (24/20)

-rest 3 minutes-

For time:
27 Box Jump Overs (24/20)
36 Deadlifts (90/60kg)
45/36 Calorie Assault Bike

*Repeat Tuesday July 18 2023.

TARGET SCORE
Intended Workout RPE: 8-9 – 85-95% – high to very high intensity
Target Time workout 1: 5-6 minutes
Target Time workout 2: 6-7 minutes
Time Cap workout 1: 8 minutes
Time Cap workout 2: 9 minutes

STIMULUS and GOALS
How to Pace: STEADY! Into a GRIND! We have a fun 2-part workout here where we get the heart rate going with a quick 3-rounder and finish with a gut check chipper. Don’t be baited early on and sprint through the first part. A 3 minute rest won’t be enough to save you if you come out way too hot. Keep moderate pacing and consistent round times on part one while staying steady with a push to the end on part 2.

How it should Feel: LACTIC ACID PARTY! Ouch town! Population = you for your posterior chain and lungs!

WORKOUT STRATEGY & FLOW
Assault Bike: We want to keep a moderate pace on both bikes (~75-80%). Use your arms a little more today to help keep the legs at bay. Tamper down the final 2-3 calories of the bike for part one to prepare for the bar. Part 2, settle into a steady pace and save the push for the final 8-10 calories.

Deadlifts: Lightweight on the bar (50% or less of 1RM) where the sets of 12 can be completed unbroken while the chipper can be split into 4 sets at most (ideally 2-3). Stay tight and make sure to reach full extension at the top.

Box Jump Overs: Stay low and stay moving. We want these to be as close to non-stop as possible. Give a little more on that first jump to see where your legs are at physically.

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:

10 Minutes (every minute on the minute)
Min 1: 1 Bench Press @60-65% 1RM Bench Press
Min 2: 1 Bench Press
Min 3: 1 Bench Press
Min 4: 1 Bench Press
Min 5: 1 Bench Press
Min 6: 1 Bench Press
Min 7: 1 Bench Press
Min 8: 1 Bench Press
Min 9: 1 Bench Press
Min 10: 1 Bench Press

*Start around 60-65% and build to a heavy single for the day.

WOD:

2 Rounds
10 Squat Cleans (60/40kg)
100m Farmers Carry (28/20)
-rest 90 seconds-
2 Rounds
1000m Bike Erg
500m Ski
-rest 90 seconds-
2 Rounds
25 Toes to bar
20m Handstand Walk

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time: 20 minutes (Score includes 3 minutes of rest)
Time Cap: 22 minutes(Score includes 3 minutes of rest)

STIMULUS and GOALS
How to Pace: STEADY!
There will be three workouts, three rounds, with a short rest between. Everything will be grunt work, where every station is doable for a near non-stop effort. Stay consistent across rounds, and use the first workout to groove in.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! The lower body is off the start and into a nice solid cardio kick, and then there is some upper body overhead endurance to cap it off at the end.

WORKOUT STRATEGY & FLOW
Squat Cleans: Stay aggressive and explode with your hips.

Farmers Carry: The goal is unbroken, so find a comfortable hold and keep your legs moving.

Bike Erg/Ski Erg: In these stations, you need to find that balance of pushing, but not too fast, and blowing your lungs up. Stay upright on the bike and let the legs pump while getting your breathing under control. For the ski, be aggressive with your hips and breathe through the motion.

Toes to Bar: 2-3 quick sets should be the goal to play it safe. If you got unbroken in you without breaking the bank, then go for it.

Handstand Walk: Unbroken, it’s only 20m so don’t sweat it and kick up and go.

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 (A):

10 Minutes (every minute on the minute)
Min 1: 1 Deadlift @60-65% 1RM Deadlift
Min 2: 1 Deadlift
Min 3: 1 Deadlift
Min 4: 1 Deadlift
Min 5: 1 Deadlift
Min 6: 1 Deadlift
Min 7: 1 Deadlift
Min 8: 1 Deadlift
Min 9: 1 Deadlift
Min 10: 1 Deadlift

*Start around 60-65% and build to a heavy single for the day

Strength & Skill (B):
GYMNASTICS
Death By:
1-2-3-4-5-6-7-8-9-10

EMOM
Ring Muscle Up
Bar-MU
or Strict Chest 2 bar/ Strict Pullup

WOD: 5 Rounds
20 GHD Sit Ups/ 30 x Anchored MB situps
10 Strict Handstand Push Ups (OR 7 Wall Facing Strict Handstand Push Ups) 12x HR pushups

*REPEAT from October 15, 2022 and August 12, 2023.

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time: sub 8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: STEADY!! Classic, basic couplet where you either got it on handstands or you don’t. Be smart and break the handstand before they break you. Use the clock and see if you can keep consistent round times.

How it should Feel: MUSCULAR ENDURANCE! Shake your shoulders early and often cause they will hate you.

WORKOUT STRATEGY & FLOW
GHD Sit Up: These are the recovery of the workout. So if your shoulders need time, slow down your cadence and roll the arms on every rep. Stay non-stop and steady.

Strict Handstand Push Up: Goal should be 2-3 sets while the advanced should aim for 1-2 sets. The biggest thing is to not gut through any reps only to reach failure. Shake them out before it’s too late.

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:

10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60-65% 1RM Back Squat
Min 2: 1 Back Squat
Min 3: 1 Back Squat
Min 4: 1 Back Squat
Min 5: 1 Back Squat
Min 6: 1 Back Squat
Min 7: 1 Back Squat
Min 8: 1 Back Squat
Min 9: 1 Back Squat
Min 10: 1 Back Squat

*Start at 60-65% 1RM Back Squat and build to a heavy single for the day

WOD: 8 sets (1 set every 3 minutes)
7 Hang Power Cleans (50/35kg)
6 Front Squats (50/35)
5 Shoulder to Overhead (50/35)
24 Double Unders

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Can you stay unbroken every set? We want to see a purposeful, push-pace effort where the barbell is fluent and not dropped until the final shoulder to overhead. Start a little conservatively and steadily ramp up the pacing across the first 2-3 sets. During the rest, ensure that your heart rate is under control and that you are ready to pick up the bar when the 3:00 hits. The goal should be to keep sets 1:1 (work/rest) across all rounds. Weight is the same on the barbell for all 3 movements.

How it should Feel: GASSY and MUSCULAR ENDURANCE! This is a Bang, bang from one movement to the next type of workout. We don’t want any lost time on transitions, so be swift and aggressive.

WORKOUT STRATEGY & FLOW
Hang Power Cleans: Unbroken! The weight is moderately light and should not be a problem, so keep it flowing and lock out each rep.

Front Squats: No hesitation here. Pump through the reps while ensuring you reach full extensions each time. Breathe through the movement and pop that bar off your shoulders on the last rep to get your grip back for shoulder-to-overhead.

Shoulder to Overhead: The weight should allow you to Push press or Push jerk all 6 reps unbroken. Don’t think about it; just move.

Double Unders: Unbroken! Take a deep breath and get right to it. Make sure your rope is laid down correctly before the start of each set.

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:

10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60-65% 1RM Back Squat
Min 2: 1 Back Squat @ 65-70% 1RM Back Squat
Min 3: 1 Back Squat @ 70-75% 1RM Back Squat
Min 4: 1 Back Squat @ 75-80% 1RM Back Squat
Min 5: 1 Back Squat @ 80-83% 1RM Back Squat
Min 6: 1 Back Squat @ 83-85% 1RM Back Squat
Min 7: 1 Back Squat @ 85-88% 1RM Back Squat
Min 8: 1 Back Squat @ 88-90% 1RM Back Squat
Min 9: 1 Back Squat @ 90-93% 1RM Back Squat
Min 10: 1 Back Squat @ 93-95% 1RM Back Squat

WOD:
100 Double Unders
-straight into-
6 – 4 – 2
Burpee Bar Muscle Ups/ / 12 – 8 – 4 C2Bar
Kettlebell Thrusters (2×24/16kg)
-straight into-
40m Dual Kettlebell Rack Walking Lunge (2×24/16kg)
-straight into-
15-12-9
Burpee Pull Up
Hang Kettlebell Clean and Jerk (2×24/16kg)
-straight into-
100 Double Unders

TARGET SCORE
Intended Workout RPE: 7.5 – 75% – moderate intensity
Target Time: sub 20 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY! GRIND! There is no rest programmed between anything. It’s all about when you decide to stop and gather yourself. We want to test your mental and physical ability to exert constant effort on each station with little breaks. Use the time between for the majority of your rest time.

How it should Feel: PAIN!! As we said, it’s all about how badly you want to hurt, so make it HURT!

WORKOUT STRATEGY & FLOW
Double Unders: It’s the start and the finish, but let’s still aim to keep these in as big of sets as we can handle.

Burpee Bar Muscle Up: Just be smooth and steady here. If you try to go too fast, you will blow up your shoulders. Big hips every time on the kip.

Double Kettlebell Thrusters: These are unbroken, so take a little breather before picking them up. Use a strong, overly aggressive hip drive to launch the weight up, with a slight pause to breathe at the top.

Double Kettlebell Front Rack Walking Lunges: The thrusters are the same weight. Let’s try to complete 50-foot sections before resting. Unbroken would be incredible, but it might be wise to break it for longevity purposes.
—-if you don’t have the space to do these as walking, then complete 48 lunges in place!!

Burpee Pull Up: Same as the bar muscle ups. Just be smooth and maybe a little faster pace since it’s much easier, but be mindful of the increased reps.

Hang Kettlebell Clean and Jerks: Big hips through the motion while aiming for complete reps in 2-3 sets (tops). By this point, your body is fried, so do what you have to do to survive. Just don’t get sloppy.

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:

*Do a set every 4 minutes.

5-7 Incline Bench Press @ 8-9/10 RPE + 5 Weighted Pull Ups
Perform 4-5 sets

*Score is Incline Bench Press. Score Weighted Pull Up weight in notes.

WOD: Partner Workout
100/80 Calorie Ski/ Row (split as desired)
-into-
10 sets (5 sets each partner)
15 Dumbbell Bench Press (2×22.5/15)
15 Dumbbell Bent Over Rows (2×22.5/15)
-rest while partner goes-
-into-
100/80 Calorie Ski/ Row (split as desired)

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time: sub 20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: STEADY! Are you tired of searching for that perfect upper body push/pull combo to satisfy your chest day cravings? Endless nights lying in bed thinking about what’s going to be that workout where your shirt won’t even fit you after. Well, look no further! It’s here, and you get to do it with a partner. You get a tricep and shoulder primer and finisher with a nasty chest and back 10-rounder sandwiched in between.

How it Should Feel: MUSCULAR ENDURANCE and GASSY! Roll out your shoulders and chest while you rest. Smooth transitions will keep the pump pumping. I want each set of bench press and rows completed unbroken without setting them down between movements.

WORKOUT STRATEGY & FLOW
Ski: Try to move for 30 seconds or 10/8 calories back and forth. We want a moderate-high intensity here while focusing on using the total body and breathing through the motion.

Dumbbell Bench Press: The weight you select should allow you to complete all reps unbroken. Make sure to lock out at the top, and at the top of the final rep, roll up out of the bench to go right into the rows.

Double Dumbbell Bent Over Row: Unbroken, same weight as the bench, so make sure it’s smooth. Keep the dumbbells moving before the hurt sets in.

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:

*Do a set every 3-4 minutes.

10 x DB Front Rack Alt single Leg Box Step ups @8-9/10 RPE (5 each side) + :50 sec single DB Goblet Squats 7.5-8/10 RP
0:60 sec single DB Goblet Squats 7.5-8/10 RPE
0:20 sec hold at the bottom on last rep

*Score is the Front Rack kg weight;
*Score Kg

WOD: 2 Sets
3 minute Row @RPE 7.5/ 480+220m Run
-rest 90 seconds-
2 minute Row @RPE 8 / 480 m Run
-rest 1 minute-
1 minute Row @RPE 8.5/ 220m Run
-rest 30 seconds-
0:30 sec Row/ Run 100m
-rest 15 seconds-

*start the 4 minute Row at 2-3 seconds slower per 500m than your estimated 5k pace and work to get faster paces as the time decreases each “rep.” For additional reference, the 1 minute Row should be only 2-3 seconds slower per 500m than your estimated 1k pace.

TARGET SCORE
Intended Workout RPE: 7.5-8.5 – 75-85% – moderate/high to high intensity
Score total Meters for each Row
Score Time for Runs

STIMULUS and GOALS
How to Pace: STEADY! You have your pacing set out here! Aim to hit the intended intensities and paces. This will help us dial in our various “gears” of rowing and challenge our aerobic system in various ways.

How it should Feel: CARDIO! This one will be a little longer. Some great off season aerobic and pacing work!

WORKOUT STRATEGY & FLOW
Row: Work your efficiency in pulling and utilizing the rower well today. Don’t get lazy and just pull as hard as you can. Try to make each stroke look and feel as similar as possible!

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.