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Part A: Strength & Skill

*Do a set every 2 minutes.

5 Sets
3-5 Bench Press @7.5/10 RPE

Super Set with

*Do a set every 2 minutes.

5 Sets
10 Double Dumbbell Bent Over Row @6/10 RPE

Part B: WOD

For Time:
30/24 Calorie Air Bike / Row 40/30Cal/ Run
*Total seconds taken for total number of Front Squats (60/45kg) (not more than 40% of 1RM front squat

*Note: there is no time cap on the bike. Get it done. But the max number of required Front Squats is 60 reps (aka 1:00 on the bike)

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Time: 4-5 minutes
Time Cap: 7 minutes

STIMULUS and GOALS
How to Pace: SPRINT into PAIN CAVE!!! The primary stimulus is sprint-level intensity into controlled strength endurance.
The air bike is meant to be an all-out, high-effort push, forcing a massive spike in heart rate and heavy breathing, immediately followed by a gritty, midline-demanding squat effort.

How it should Feel: LACTIC ACID PARTY into PAIN!!! This workout blends anaerobic power with midline and leg stamina, under extreme fatigue. The goal is to transition from a max effort sprint into composed, aggressive barbell cycling. It’s a “how much do you want it?” kind of challenge.

WORKOUT STRATEGY & FLOW
Bike: Sprint hard but it does not have to be completely all out. We want about 95% sprint. You should aim to complete the calories in ~45–75 seconds depending on your output.
Control your breathing in the last 3–5 calories to set yourself up to grab the bar right away.

Front Squats: Weight should be light (-40%), but will feel much heavier as fatigue builds. Move methodically, but push for a big opening set while you’re still running on adrenaline.

Part C: Gymnastics (after class)
Week 2
Do 3 x sets:
5 x Ring rows – SLOW up and HOLD for 3 sec at top then SLOW down. (false grip if you can)
20 x split leg v-ups (start and finish in hollow hold)
10 x Kip swings – active shoulders & tight body (hollow to arch)

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.