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PART A : WOD

5 Sets
6 Shuttle Runs (15m)
12 Burpee Box Jump Over (24/20)
250m Row/ AB 16/12cal/ Run 220m
rest 3 minutes in between sets

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Nice little anaerobic power with aerobic recovery. 85%+ effort per set. This is hard but repeatable; avoid redlining too early. The workout is designed to challenge athletes’ ability to push hard for around 3 minutes per set while recovering in the equal rest period. The focus is on maintaining consistent intensity across all sets.

How it should Feel: GASSY! Running taxes the legs, burpees hit the full body, and Ski targets pulling muscles and lungs. It’s just the right mix that hits everywhere.

WORKOUT STRATEGY & FLOW
Shuttle Run: Move with a purpose here with the goal to stay under 45 seconds. Quick turns and slow down the final rep before going to the burpees.

Burpee Box Jump Over: Smooth and steady with a non-stop effort. Don’t sell out and blow up your lungs, which hinders your ability to push the ski. Try and stay under 55 seconds.

Ski/Row: Get on and move with a high intensity (85%+). Breathe through the motion and use total body. No slowing down, and aim to finish under 60 seconds.

Part B: Strength & Skill

10 Minutes (Every minute on the minute)
Min 1-2:
3 Split Jerk
Min 3-5:
2 Split Jerk
Min 5-10:
1 Split Jerk
*Start around 55-60% and work up to 80-85%.

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.