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Part A: Metcon First

8 sets (8 sets of 4min) yes E-I-G-H-T!
AMRAP 4 Minutes
30/24 Cal AB/ Run 480/ Row 500
Max Burpee/ Wall balls/ KB Swings 24/16kg
*Rest 1:00 between sets.

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target reps: 2min worth of work

STIMULUS and GOALS
How to Pace: STEADY! This interval workout is all about repeatable intensity, sustained aerobic power, and mental grit. The focus is on managing fatigue, maintaining consistent output, and refining pacing across intervals. We are working on aerobic threshold work with a push into uncomfortable zones.

How it should Feel: GASSY into CARDIO! Expect this to feel like a gritty grind in the middle rounds. The bike hits hard early, but once you transition to the row, it’s about settling in and pushing a strong, but sustainable pacing. The 1:00 rest won’t be full recovery, so your ability to recover under fatigue is part of the test.

WORKOUT STRATEGY & FLOW
Echo Bike: Start aggressive but controlled—don’t blow yourself up. Aim to hold 85% output (not an all-out sprint) to complete the calories in around 1:30. Smooth and strong, not frantic.

Row: Get to your pace early. Set a consistent stroke rate. Don’t start too fast and fade. You want max meters, but consistency is key

Part B: Strength & Skill

4 Sets
2 Jerk Dip + 2 Jerk + 2 Jerk Balance + 2 Jerk + 3 Press in Split
*Rest as needed between sets.
**The idea is to get feedback from the Tall Jerk and Jerk Balance to make your jerks better within the primer!

Part C: Gymnastics Strength Drills

2 rounds of:
Minute 1: Max unbroken Handstand Hold Against Wall
Minute 2: Rest
Minute 3: Max Strict Handstand Push Ups
Minute 4: Rest
Minute 5: Max UNBROKEN Kipping Handstand Push Up
Minute 6: Rest
Begin NEXT round at the 7 MINUTE MARK

Score is total of all HSPUs combined

STIMULUS and GOALS
How to Pace: GRIND, as we are working on building capacity.
How it should Feel: MUSCULAR ENDURANCE, pressing mechanics can go quick with handstand push ups.

WORKOUT STRATEGY & FLOW
Handstand Hold: Work on breathing, gazing eyes towards hands and ears in line with arms

Strict Handstand Push Up: Continue to press heel of palm through the ground on both descent and ascent.

Kipping Handstand Push Up: Brace your abs as you move through the kip. The straighter your spine, the easier you will move.

Part C: Scaled

SCALING
You are working on capacity within a minute.

Minute 1: Accumulate 30 seconds of Handstand Hold – Choose from 3 variations
Minute 2: Rest
Minute 3: Max Push Ups
Minute 4: Rest
Minute 5: Max Pike Push Up
Minute 6: Rest
Max UNBROKEN Strict Box Handstand Push Up [no time limit BUT must be unbroken]

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.