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WOD: AMRAP 20 Minutes
5-10-15-20-25…..
Toes to Bar
15 Overhead Squats (40/30)
75 Double Unders (OR Crossovers)

*Rx’d sub for toes to bar: 1-2-3-4-5… Rope Climbs

TARGET SCORE
Target Reps: 5+ Rounds (through round of 25 toes to bar)
Minimum Reps Before Scaling: 4+ Rounds (through round of 20 toes to bar)

STIMULUS and GOALS
How to Pace: STEADY into GRIND! 20 minutes should speak for itself. Chip away at the toes to bar in strategic sets that allows you to stay none stop on the squats and dubs. Use the time between the movements and during needed breaks on the pull up bar to keep your heart rate under control.

How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! Settle into the calm and methodical pace early on because it’s going to wear down on you.

WORKOUT STRATEGY & FLOW
Flow
5 Toes to Bar, 15 Overhead Squats, 75 Double Unders, 10 Toes to bar, 15 Overhead Squats, 75 Double Unders, 15 Toes to Bar, 15 Overhead Squats 75 Double Unders, 20 Toes to Bar 15 Overhead Squats, 75 Double Unders……keep adding 5 toes to bar each round until the 20 minute mark.

Toes to Bar: Fast 5’s might be the way to go from the start to finish. As the rounds go on the shoulders will begin to tire and if you push too hard on these then it begins to affect the toes to bar and double unders. Know yourself here and pace somewhat conservatively.

Overhead Squats (taken from the ground): Weight is light (under 40% of 1RM) where the objective should be to squat snatch and gut out 15 reps most to all of the workout. Focus on relaxing your hands during the squat to prepare for the rope.

Double Unders / Crossovers: Pick your poison here, but just make sure whatever you pick you can stay consistent and get through these smoothly every time.

Strength & Skill
*Do a set every 1 minute and 30 seconds.

1 Front Squat @ 68% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 78% 1 RM Front Squat

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.