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Part A: WOD

3 Rounds
30 GHD Sit Ups (OR 48 Abmat Sit Up)
40m Dumbbell Overhead Walking Lunge (22.5/15kg)
20m Handstand Walk

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is midline dominant, shoulder stability heavy, and requires control over speed, not a sprint at all. The main goal is to move steadily and with focus, especially through fatigue accumulating in the midline and shoulders. Use the clock and try to replicate round times across here as well.

How it should Feel: MUSCULAR ENDURANCE! This should feel like a grindy, core-heavy stamina test, not a frantic race. It’s a midline and control workout, rewarding those who stay tight and efficient even as fatigue builds.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Keep breathing consistent, rushing the GHDs will make the lunges and handstand walk exponentially harder. Big hips every time while pausing at the top of every rep for a split second to breathe.
—or Abmat Sit Ups

Dumbbell Single Arm Overhead Walking Lunge: Move at a steady, deliberate pace, don’t rush and risk a failed lunge or dropped dumbbell.

Handstand Walk: Try to keep 10m Unbroken sections if possible.

Part B: Strength & Skill

3 Minutes (New set every minute)
1 Snatch @65% 1RM Snatch
-Directly Into-
3 Minutes (New set every minute)
1 Snatch @70% 1RM Snatch
-Directly Into-
3 Minutes (New set every minute)
1 Snatch @75% 1RM Snatch

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.