WOD – Monday 18 September 2023


Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Clean Deadlift @ 80%
2 Clean Deadlift @ 90%
1 Clean Deadlift @ 100%
10 Clean Deadlift @ 65%
10 Clean Deadlift @ 70%

*No hook or mixed grip.


AMRAP 20 Minutes
2 Ring Muscle Ups /3x Bar MU /4x Chest 2 Bar
4 Handstand Pushups
8 Kettlebell Swings (32/24)


Target Rounds: 15+
Minimum Rounds before scaling: 10


How to Pace: STEADY into GRIND! Nate is a great workout to learn how to pace and work on consistent round times for a longer time frame. Small sets and quick rounds sound like fun, but let me assure you that after a few rounds, you will look at the clock and see there are 18 minutes left, and then reality hits. Aim for consistency and establish a pace early on that can be replicated across. The final push should be the final 5 minutes. On the minute would be a great goal to try and hold.
How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! What’s bad about this workout is that there is no reason to stop. It’s all about controlling your heart rate and staying moving. Don’t over-rush to each station, use a 5-10-second transition.This is a fun push, pull, push, pull combo each round. We need you to focus on using your Hips for each movement! And then push into the intensity as much as you can without blowing up!


Ring Muscle Ups: Aim to make these smooth! We want to focus on staying tight in the back swing and a well timed kip into the dip
Handstand Push Ups: We don’t hit these very often, but this is a great workout to get some volume in with them. Find a great tripod position and aim to have your hips loaded into your kip as soon as you hit the bottom!
Kettlebell Swings: This is the worst part of the workout. Work to have these unbroken as much as possible. Keep these reps smooth and steady while breathing at the top with a slight pause. Keep a tight core and don’t be afraid to let your chest drop each round to load your hips and posterior chain for maximal power each swing (saves the arms!).


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.

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