Blog

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Hang Clean Pull + 1 Hang Pause Squat Clean + 1 Push Jerk
@ 65%, 70%, 70%, 80%, 80%

*Pause in the bottom of the squat for 2 seconds.

WOD: Land, Water, Air
1 Mile Run
2000m Row
50 Burpees to 6 inch Target

TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: STEADY Pacing into a GRIND through the end! We have a longer distance run/row designed to make you feel like it will be a fun cardio day, and then it smacks you right in the face with a rep burpee to bar. Settle into a pace early on that keeps your heart rate at a moderate level, push when you can handle it, and know when to dial it back. You have to be in it for the long haul here!
How it should Feel: CARDIO! Just realize that you will be moving non-stop for nearly 20 minutes. Don’t you dare stop and rest!

WORKOUT STRATEGY & FLOW
Run: moderate pacing (75-80%), not trying to PR or set any land speed records here. Settle into a smooth tempo run that allows you to get right to work on the row.
Row: Similar to the the run, we recommend about ~80% of your PR 2K pace. Settle on the final 100m to prepare for the burpees.
Burpees to Target: This will be a challenge, but try and keep whatever pace allows you to avoid resting longer than 2-3 seconds between reps. Use the clock and see if you can maintain a certain number on the minute to stay on track. A fantastic goal is 15 reps every minute.

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.