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PART A: WOD

4 Sets:
40 Double Unders
40 Wall Balls (10/9)
40 Double Unders
40 Dumbbell Snatch (22.5/15kg)
40 Double Unders
-rest 4 minutes between each set-

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: GRIND! Each round is long and steady, with consistent transitions between movements. The goal is to maintain a sustainable yet challenging pace throughout, while minimizing rest within each round. Actively recover during the 4-minute rest. Focus on slowing your breathing and resetting for the next round.

How it should Feel: GASSY into CARDIO! This is a mental grind. Your legs, shoulders, and grip will feel fatigued, but you should push through with small breaks to finish strong.

WORKOUT STRATEGY & FLOW
Double Unders: Aim for unbroken sets or 2 quick sets if needed. Focus on relaxed wrists and steady breathing. Lay your jump rope down every time.

Wall Balls: Break early into manageable sets to avoid burnout. Maybe 2 sets of 10 with a quick break between. Breathe at the top of each rep, and stay smooth and consistent with your rhythm.

Dumbbell Snatch: I like unbroken with a purposeful pause at the top of each rep to breathe and keep the heart rate under control.

PART B: Gymnastics

3 Sets of Max Reps

Chest – 2 – Bar Pullups
Rest 1-2 min (or as needed)
Wall Walks
Rest 1-2 min (or as needed)

Score Total number of:
Pullups
Wall Walks

STIMULUS and GOALS
How to Pace: STEADY, We want to be able to do each set unbroken so steady it is!
How it should Feel: MUSCULAR ENDURANCE, We will start to feel those muscles fatiguing

WORKOUT STRATEGY & FLOW
Wall Walk: Don’t forget to breath while moving through each set!

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.