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Strength & Skill

*Do a set every 2 minutes.

3 Power Clean @ 6/10 RPE
3 Power Clean @ 6.5/10 RPE
2 Power Clean @ 7/10 RPE
2 Power Clean @ 7.5/10 RPE
1 Power Clean @ 8/10 RPE
1 Power Clean @ 8.5/10 RPE
1 Power Clean @ 9/10 RPE

WOD: 2 Sets
400m Run / AB
500m Row / AB
30 Burpee*
– rest 3 minutes between sets –

Set 1: Burpee to 6” Target
Set 2: Burpee with Overhead Clap and jump

TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap: 7 minutes each set

STIMULUS and GOALS
How to Pace: STEADY. Your Run and Row times should be at the same speed every round. Run a minute or so slower than your estimated PR mile pace, and Row a few seconds per 500m slower than your estimated PR 2k time. Each round, the burpees will naturally get faster as the jump decreases. So, think about pacing the burpees simultaneously, allowing the speed to pick up naturally.

How it should Feel: GASSY into CARDIO. Every round, you should be moving at a high yet sustained effort. Each round will get faster and more challenging as the burpee speed picks up.

WORKOUT STRATEGY & FLOW
Run: Moderate pacing (75-80%) to slow down the final 25-50m. Focus on relaxing your shoulders/hands while settling into a steady breathing pattern. Don’t come out hot!!!

Row: Start smooth and steady, aiming to reach your workout pace by the 100m mark. Pacing is similar to the run (75-80%) and again, slow down the final 50m so you can work on the burpees.

Burpee: Regardless of what variation of the burpee you are performing, the pacing must be constant and consistent. Cruise through the first 20 reps and start to pick up the final 5-10 reps for a strong finish.

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.