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Part A: Strength & Skill

10 Minute EMOM
1 Deadlift
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.

No Barbell option:
KB Deadlift or swing x5-10 reps
AB 30sec
x rnds

Part B: WOD

4 Sets
20 GHD Sit Ups/ 40x ABMAt MB Situps
75 Double Unders/150 SU
5 Wall Walks
-rest 1:30 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! This is a gymnastics endurance and midline conditioning workout that challenges core control, coordination, and shoulder stamina. Each set should be performed at a sustainable, repeatable effort. The GHD sit-ups fatigue the midline early, the double unders elevate heart rate, and the wall walks demand tension and control under fatigue. The 1:1 rest allows for recovery to maintain intensity across all five sets.

How it should Feel: MUSCULAR ENDURANCE & GASSY! Expect this to feel core and shoulder dominant with a steady cardio push throughout. The early rounds will feel manageable, but by the fourth and fifth sets, expect deep midline fatigue and shoulder burn from the wall walks. You should finish each round breathing heavy but capable of consistent output.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Non-stop with a steady cadence where your heart rate stays under control.

Double Under: Try to stay unbroken with a calm effort through these sets. Take a deep breath prior and lay the rope down when finished.

Wall Walk: Touch and go if possible, if not, then do a quick shake out at the bottom.

Part C: Gymnastics

Do 3 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.