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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.