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Part A: Strength & Skill

10 Sets (New set every 30 seconds)
1 Clean and Jerk @82-85% 1RM Clean and Jerk

Part B: WOD

4 Rounds
200m Run/ 250m Row/ AB 16/12CAl/ Shuttle x 8
10 GHD Sit Ups (OR 16 Abmat Sit Up)
5 Bench Press (70/50kg)

-rest 2 minutes-

2 Rounds
300m Run/ Row 350m/ AB 21/16cal
20 GHD Sit Ups (OR 32 Abmat Sit Up)
10 Bench Press (70/50kg)

-rest 2 minutes-

480m Run/ 500m Row/ 30/20Cal AB
30 GHD Sit Ups (OR 48 Abmat Sit Up)
20 Bench Press (70/50kg)

TARGET SCORE
Intended Workout RPE: 8.5-9/0 – 85-90% – high to very high max intensity
Target Time each set: sub 6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is a descending-rounds, ascending-volume interval piece that builds toward a high-fatigue bench press finish. Each section increases in volume but reduces rounds, demanding more sustained output and greater muscle endurance as you go. The pairing of aerobic biking, core fatigue from GHDs, and upper body pressing creates a potent mix that challenges your pacing, shoulder stamina, and midline control.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Upper body muscular endurance under aerobic fatigue, especially targeting the chest, shoulders, and triceps, with cumulative fatigue from GHDs affecting posture and stability during the bench press.

WORKOUT STRATEGY & FLOW
Run: Treat this as a controlled push 80–85% effort. Focus on breathing and relaxing your shoulders.

GHD Sit Up / Sit Ups: Non-stop if possible, but don’t rush. Breathe through the motion on every rep.

Bench Press: This is the primary limiter of the workout . Go unbroken in early rounds if possible (5s and 10s), but break early and smart as reps climb. Don’t use over 65% of 1RM for this workout.

Part C: Gymnastics
Week 3
Do 3 x sets:
15 x Box dips
5 x jump from box into hollow swing to back on the box (no arch, stay in hollow hold)
10 x each leg seated leg lifts over a DB (sit upright

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.