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PART A: WOD

6 sets
AMRAP 3 minutes
250m Row/ 220m Run/ 16/12Cal AB
Max KB Swings (in remaining time) 24/16kg
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! We want to maximize the time available for running and maintain an aggressive pace on the rower. The 3-minute rest period allows sufficient recovery between sets, enabling consistent effort. Aim to finish the row in under 2 minutes, adjusting the distance as needed to ensure at least 1 minute for running. Move immediately from the rower to the run. Don’t waste time between efforts.

How it should Feel: GASSY into CARDIO! We want a hard push that gets your heart rate up quickly but doesn’t leave you completely gassed for the runs.

WORKOUT STRATEGY & FLOW
Calorie Row: Aggressive pace here (85%) focusing on breathing. Push hard, but don’t blow up. You want enough energy left for the run.

Run: Controlled, push pace (85%+ effort). Push the pace, but don’t redline in the first set. Aim for consistency across all six intervals.

KB Swings: Easy Steady pace for reps as many as you can

PART B: Strength & Skill

3 Sets (1 set every minute on the minute)

3 Push Jerk
-Directly into-

3 Sets (1 set every minute on the minute)
2 Push Jerk
-Directly into-

4 Sets (1 set every minute on the minute)
1 Push Jerk

*Start around 60-65% and build to 80-90%

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.