Blog

Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Sets
3 Pause Back Squat @65-75% 1RM Back Squat
* Go a little slower, 1 sec pause at the bottom

Note: If you’re feeling really tired and need a full deload, do 3 sets (log a zero for the other score placeholders), but if you’re feeling good, do 5 sets!
This is a deload/transition week, so you can be pretty conservative on this!

No Barbell Option
Power Bag Back Squats
15-20 reps
AB 30sec

Part B: WOD

3 Sets: (1 set every 8 minutes)
300m Run
15 Toes to Bar/ GHD/ V-Ups
15 Dumbbell Front Squats (2x15kg/12.5kg)
15m Front Rack Dumbbell Walking Lunge (2x15kg/12.5kg)
300m Run

TARGET SCORE
Intended Workout RPE: 7.0 – 70% – moderate intensity
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! Remember this is a deload week and we are controlling the intensity accordingly! This workout is a mixed modal grind pairing moderate running with gymnastics and dumbbell muscle endurance. The goal is to maintain steady pacing through all movements, push the runs at around 70% effort, then stay smooth and unbroken through the midsection. The dumbbell front squats and lunges will challenge leg stamina and core stability, while toes-to-bar demand midline control under fatigue. Each 8-minute window should be treated like a sustained effort with consistent transitions.

How it should Feel: GASSY into CARDIO! You should feel a steady cardio burn in the legs and core, but have a throttled intensity that doesn’t get near blowing you up! The combination of running and weighted front rack work will tax posture and breathing, while toes-to-bar add a sharp midline fatigue that carries back into the runs. Each round should feel grindy but repeatable with controlled effort.

WORKOUT STRATEGY & FLOW
Run: The runs are at a moderate pace with the goal to finish in the 90-110 second range. Slow down the final 25m of the first run before entering the gymnastics.

Toes to Bar: Unbroken or 2-3 quick sets if grip becomes an issue.

Dumbbell Front Squats: Weights should be light where all sets are completed unbroken ideally.

Double DB Front Rack Walking Lunge: Unbroken with the same weight you squatted.

Part C: Gymnastics

3 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.