Blog

WOD: 2 Sets
Every 2 minutes

At 0:00
45 Crossover Single Unders
15/12 Calorie Ski (OR Row)/100m Run/ 7/4Cal AB

At 2:00
15/12 Calorie Ski (OR Row)
15/12 Calorie Ski (OR Row)/100m Run/ 7/4Cal AB

At 4:00
15/12 Calorie Ski (OR Row)/100m Run/ 7/4Cal AB
15 Box Jump Overs (24/20)

At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Ski (OR Row)/100m Run/ 7/4Cal AB

TARGET SCORE
Target Time each set: sub 1 minute 20 seconds
Time Cap each set: 1 minute 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! We want moderate/fast pacing to show consistency on times in these fast 2-minute windows. Regardless of our station, we want to attack so we can have a consistent rest.

How it should Feel: SPRINT! You have to earn your rest. Work hard and get the heart rate settled during the break.

WORKOUT STRATEGY & FLOW
Crossover Single Unders – these are counted just as they were during the 2023 Quarterfinals. The goal should be to complete each round in 1-2 sets.

Ski / Bike: Intensity should be moderate/high but below a sprint effort. Perceived effort should be around 80%. We need to finish in under 50 seconds in order to have adequate time for the next station.

Box Jump Overs: Pick a box height that is not intimidating so you can move fast and consistently. The goal should be around 30-40 seconds.

Strength & Skill

2 Sets
For Time:
5 Squat Snatch @ 65-70% 1 RM Snatch
5 Squat Snatch @ 70-75% 1 RM Snatch
5 Squat Snatch @ 75-80% 1 RM Snatch
-Then-
60 Seconds to get as many reps as possible with 80-85% 1 RM Snatch (Score in notes)
*Rest 3-5 minutes then repeat.

*Note: The goal is to cycle these or perform fast singles.

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.