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Part A: WOD

2 Sets
AMRAP 7:00 @ RPE 5-6
10-15-20-25….
Row / AB / Ski / Shuttles (calories)
Bear Hug Sandbag Carry (meters) (70/35kg) (OR Kettlebell Front Rack Carry (2×24/16kg))

-Rest 3:00-

AMRAP 7:00 @ RPE 5-6
10-15-20-25….
Sled Push (70/50kg) (meters)/ Lunges KB (2×24/16kg)
Row / AB / Ski / Shuttles (calories)

-Rest 3:00 between sets-

TARGET SCORE
Intended Workout RPE: Under 7.0 – Under 70% – easy/moderate intensity
* SCORE:* Checkmark for completion!

Scaling is only needed if you can’t stay moving at a steady pace today without getting overly fatigued at the weights provided.

STIMULUS and GOALS
How to Pace: This two-part workout is a long, zone 2 aerobic piece that emphasizes breathing control, and sustainable pacing across ascending volume. With an RPE of 5-6, the intent is not to redline or race, but to build aerobic capacity while reinforcing strong positions under fatigue using carries, sleds, and cyclical work.

How it should Feel: You should finish feeling good, not wrecked. This is long-game aerobic work, not intensity-driven.

WORKOUT STRATEGY & FLOW
Row/Bike Erg/Ski: Smooth and steady while breathing through the motion and keeping the heart rate under control.

Sandbag Bear Hug Carry / Double Kettlebell Front Rack Carry: Focus on staying upright and footwork. Walk, don’t rush.

Sled Push: Steady drive, no sprinting. Keep steps controlled and make sure weight is moderate.

Double Kettlebell Farmer’s Carry: Weight should be moderate and allow for near unbroken sections. Stay moving, don’t run.

Part B: Gymnastics

Week 4
Do 3 sets:
5 x ring hang – roll up knees to chest (active shoulders)
10 x Standing banded PVC pipe Lat pull downs from the rig
10 x jumping pull up with slow descent / strict pull ups

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.