Blog

Part A: WOD

27-21-15-9
Dumbbell Thrusters (2×20/10kg)
4-3-2-1
Rope Climbs

“or 12-9-6-3
Strict Pull Up”

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 9 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This is a high-heart-rate, muscular endurance push pace effort. The dumbbell thrusters create a massive oxygen demand, taxing the legs, shoulders, and lungs, while the rope climbs challenge grip, pulling strength, and midline stability. Stay aggressive but controlled while staying moving through thruster fatigue and stay composed for efficient rope climbs.

How it should Feel: GASSY and MUSCULAR ENDURANCE! It should feel like a threshold workout, where heart rates are high, legs burning, shoulders filling, but pacing just under the redline to avoid failure on the rope.

WORKOUT STRATEGY & FLOW
Dumbbell Thruster: Break into multiple sets from the start. Weight is moderate and might entice you to go unbroken, but playing it safe early will pay off in the long run.

Rope Climb: Big jump every time and use your legs before your arms to be efficient and prolong arm fatigue.

Part B: Strength & Skill

2 Sets
Burgener Warm Up Clean – 3-5 reps of each position

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

Part C: Gymnastics (After Class)
Week 1
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

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.