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Part A: Strength & Skill

*Do a set every 4 minutes.

3 Sets
20m Sandbag Carry / KB front Rack Carry
6 Sandbag Squat/ DBL KB Squats
6 Sandbag Step Up/ Farmers Hold Box Step Ups
20m Sandbag Carry / KB front Rack Carry
6 Sandbag Squat/ DBL KB Squats
6 Sandbag Step Up/ Farmers Hold Box Step Ups

 

*All done @8/10 RPE.

 

Part B: WOD

2 rounds
15 Deadlifts (90/60kg)
15 Chest to Bar Pull Ups

 

-must finish prior to 5 minutes-

 

2 rounds
12 Deadlifts (100/70kg)
12 Chest to Bar Pull Ups

 

-must finish prior to 10 minutes-

 

3 rounds
9 Deadlifts (110/80kg)
9 Bar Muscle Ups

 

-must finish prior to 15 minutes-

 

3 rounds
6 Deadlifts (315/205)
6 Bar Muscle Ups

 

-Time cap 20 minutes-

 

TARGET SCORE
Intended Workout RPE: 8.5-9/0 – 85-90% – high to very high max intensity
Target Time: sub 17 minutes
Time Cap: 20 minutes

 

STIMULUS and GOALS
How to Pace: GRIND! This is a cascading, time-gated ladder workout that increases loading and gymnastics difficulty at every checkpoint. Each section must be completed before the next time cap, creating urgency while demanding smart pacing and strategic sets to avoid grip fatigue.

How it should Feel: MUSCULAR ENDURANCE and GRIPPY into CARDIO! Fast with heavy breathing off the start. Muscle fatigue will build with stress on the posterior chain and grip.

 

WORKOUT STRATEGY & FLOW
Deadlift: Weight should start moderate (50-55% or less of 1RM) and build to a heavy (80-85% or less of 1RM). Each set of reps should be broken into multiple sets to avoid blowing up your grip.

Kipping Chest to Bar: Unbroken or 2-3 quick sets if you know your grip will suffer.

Kipping Bar Muscle Up: Same as chest to bar. Break if needed to save your forearms and control your heart rate.

 

Part C: Gymnastics
4 rounds 90 seconds of work/90 seconds of rest.
Begin each round with 50 ft Handstand Walk [25ft down/25ft back] THEN complete Max Strict Handstand Push Ups with in the 90 seconds

 

Score is total Strict 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, Shoulders and triceps will get a gooooood workout today!

 

WORKOUT STRATEGY & FLOW
Handstand Walk: Try to go unbroken on the 25ft sections, if possible
Strict Handstand Push Up: Continue to press heel of palm through the ground on both descent and ascent.

 

SCALING:
3 rounds 90 seconds of work/90 seconds of rest
Begin each round with 25 Box Handstand Shoulder Taps THEN complete Max Strict Box Handstand Push Up or Tricep Push Ups with in the 90 seconds

 

Score is total Box Handstand Push Ups or Push Ups for all rounds combined.

 

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.