Part A: WOD

3 Rounds
12 Box Jump Over (30/24)
250m Row/ 8x 25m Shuttle Run/ AB 16/12Cal

-rest 3 minutes-

3 Rounds
250m Row/ 8x 25m Shuttle Run/ AB 16/12Cal
24x Heavy KB Swing

-rest 3 minutes-

3 Rounds
12 Box Jump Over (30/24)
250m Row/ 8x 25m Shuttle Run/ AB 16/12Cal
24x Heavy KB Swing

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: 5-6 minutes (8-9 minutes on the last workout)
Time Cap each set: 7 minutes (11 minutes on the last workout)

STIMULUS and GOALS
How to Pace: STEADY! This one is a lot on the machines and when you aren’t, you have a movement that is basically like being on a machine. Know your paces for each and stick to that pace throughout the whole workout.

How it should Feel: CARDIO! This one might beat up your legs a bit but mostly it’s going to get you out of breath and fatigued.

WORKOUT STRATEGY & FLOW
Ski/Row: Steady consistent pace is going to be key. Know the pace you want to keep ahead of time and focus on staying there throughout the workout OR possibly going a little faster if you feel good.

Box Jump Over: We aren’t prescribing stepping down but we recommend it. This will not only save your achilles but it will also help you keep a good cadence on your reps and keep your overall pace.

Part B: Strength & Skill

15 x Hollow Hold V-ups
8x L-Sit/ Standing Rope Pull Ups/ L-sit Ring Pullup/ Hanging L-sit Pullup
x 3-4 Rounds

** L-Sit off the floor

Part C: Strength & Skill

3 Back Squat @60%1RM Back Squat
3 Back Squat @65%1RM Back Squat
3 Back Squat @70%1RM Back Squat
3 Back Squat @75%1RM Back Squat
3 Back Squat @75%1RM Back Squat

*Rest as needed between sets.

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.

Part A: Strength & Skill

*Do a set every minute.

3 High Hang Power Snatch @55% 1RM Power Snatch
2 High Hang Power Snatch @60% 1RM Power Snatch
1 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch

*Rest as needed between sets.

Part B: WOD

4 Sets
18/14 Calorie Echo Bike/ 10x25m Shuttle Run/ Row 300m
12 Overhead Squat (60/45kg)
6 Ring Muscle Up (OR 9 Burpee Pull Up)
-rest 1:1 between sets-

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

STIMULUS and GOALS
How to Pace: CHALLENGE! Push this one from the get go! We have a rep scheme descending so you can move quickly from station to station and hold bigger sets. We’d love for you to start aggressive and stay with the same score, or slightly faster, each set!

How it should Feel: GASSY and MUSCULAR ENDURANCE! The bike will get the lungs going and then you will have the Overhead squats will fatigue shoulders with legs not fresh off the bike. The muscle ups will challenge your pressing capacity at the end of each interval.

WORKOUT STRATEGY & FLOW
Echo Bike: Come out ~85% effort each bike and aim to finish these calories in just over a minute.

Overhead Squat: We want unbroken ideally throughout here! If you blow up and need to drop to 2 sets that is okay. Think position is king and the same cadence each rep! Don’t use over 60% of 1RM for these.

Ring Muscle Up: 1-2 sets is the aim! If you need to drop to smaller sets in later rounds that is fine as long as you don’t drop past the time cap.
—or Burpee Pull Up

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.

Part A: WOD

2 Sets:

AMRAP 2 Minutes
100 Double Unders/ SU/ AB 20/16Cal/ Row 250/ Shuttle run 25m x 8(60sec work)
Max Wall Walk in the time remaining

-rest 2 minutes-

AMRAP 2 Minutes
100 Double Unders/ SU/ AB 20/16Cal/ Row 250/ Shuttle run 25m x 8(60sec work)
Max Toes to Bar in the time remaining

-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Reps each set: 5+ for wall walks and 20+ for toes to bar
Time Cap each set: 3 for wall walks and 15 for toes to bar

STIMULUS and GOALS
How to Pace: SPRINT! We want you to really get after these AMRAPs. Be quick and smooth on the double unders and then accumulate reps with the time you have remaining. Don’t need to go unbroken but rest should be quick, then slam those reps as much as you can til you hit the time limit!

How it should Feel: GASSY and MUSCULAR ENDURANCE! This one is going to get that heart rate up and then test your shoulder and grip endurance. Be aggressive but know your abilities and don’t empty the tank til the final 20-30 seconds.

WORKOUT STRATEGY & FLOW
Double Under: Smooth is fast. Breathe and just make sure that you are able to keep unbroken sets across the whole workout.

Wall Walk: If you can try to establish a pace where you are always moving. If you do need to break it should be very quick. Make sure you are ending with the end of a rep and not wasting energy being halfway through a rep.

Kipping Toes to Bar: Really let that kip help you hold onto the bar. If you feel your grip starting to fail, hop off quickly and then just get right back on.

Part B: Strength & Skill

*Do a set every 1 minute and 30 seconds.

Wave 1
2 Hang Power Clean + 2 Push Press @55% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @65% 1RM Power Clean

Wave 2
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

Wave 3
2 Hang Power Clean + 2 Push Press @60% 1RM Power Clean
2 Hang Power Clean + 2 Push Press @65% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean
1 Hang Power Clean + 1 Push Press @70% 1RM Power Clean

*Rest as needed between waves.

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.

Part A: WOD

2 sets:
AMRAP 5 Minutes
1 Rope Climb
10m Dumbbell Front Rack Lunge (2×22.5/15kg)
30 Double Unders

-Rest 3 minutes-

AMRAP 5 Minutes
3 Devils Press (2×22.5/15kg)
250m Row/ Ski/ AB 16/12Cal/ Run 10x 25m Shuttle
10m Handstand Walk/ x 2 Around the world Box drill/ Pike HS Hold Shoulder taps/ Tall Plank Shoulder taps
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
5ft lunge = 1 rep
10m = 1 rep
Target Reps each set: 136+ (4+ rounds) on workout 1 and 72+ (3+ rounds) on workout 2
Minimum Rounds before scaling each set: 102 (3 rounds) on workout 1 and 56 (2 rounds) on workout 2

STIMULUS and GOALS
How to Pace: STEADY! This workout blends grip endurance, midline stability, and aerobic capacity while challenging both strength and gymnastics skills. For the first amrap stay consistent and controlled to avoid blowing out your grip. Move smoothly through the rope climbs, keep lunges steady, and breathe through the double unders. Expect a higher heart rate on the second amrap. Maintain a steady effort on the Ski and push the pace on the Devil’s Press while keeping control for the Handstand Walk.

How it should Feel: CARDIO! Fatigue will set in progressively, especially in the grip and shoulders. You should finish feeling challenged but not completely redlined—it’s about sustained effort rather than maxing out early.

WORKOUT STRATEGY & FLOW
Rope Climb: Big jump, use legs before arms and get down fast.

Double Dumbbell Front Rack Walking Lunge: Short and sweet, no hesitation, just pick up the weight and get moving.

Double Under: Unbroken! Ensure you lay your rope down every time.

Dumbbell Devil Press: Be efficient and launch the weight up with your hips. Breathe through the motion and don’t stop moving.

Ski: use your total body and breathe through the motion. Pacing should be moderate-fast while aiming to stay under 50 seconds.

Handstand Walk: Unbroken! Deep breathe before starting..

Part B: Strength & Skill

20 Sets
1 Squat Snatch @65-75% 1RM Snatch
*Play around with your technique.
**Rest as needed between sets.

20 Sets
1 Clean & Jerk @65-75% 1RM Clean & Jerk
*Play around with your technique.
**Rest as needed between sets.

** Keep the weight and effort at 65-70% so as to be able to focus on better technique

Part C: Optional
Bench Press DB or BB
x 10 reps rest between sets

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.

Part A: Strength & Skill

*Do a set every 2 minutes.

3 Sets
3 Tempo Back Squat (Build in weight each set, but stick to the tempo)

-Then-

5 Sets
1 Tempo Back Squat @80-85% of heaviest triple from above (Done as singles)

*Tempo 32X1 = 3 seconds down, 2 second pause in the bottom, explode up, 1 second at the top

*Score your heavy set of 3 and then the 5 single reps.

Modification:
MB or Power Bag Squats x10+
AB 20 Sec
rest 1min

Part B: WOD

20 Minute AMRAP
10 Squat Cleans (80/55kg) 75% of 1RM
20 Shuttle Runs (50m), 1000m Row/ AB 60/40Cal
10 Squat Cleans
90 GHD Sit Ups/ 120AB Mat Situps
10 Squat Cleans

No Barbell Options: 10 x KB Swings/ Deadlift + 10 x Goblet Squat
*If you finish 1 full round STOP!

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Reps: 180 Reps (1 Round)

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE! This workout is a gritty test of strength, endurance, and midline stamina. Pace smartly early to have the ability to push towards the end of the amrap.

How it should Feel: LACTIC ACID PARTY, CARDIO and MUSCULAR ENDURANCE! The squat cleans are demanding under fatigue, the shuttle runs elevate heart rate, and the GHDs tax the core. Expect a high heart rate, burning legs, and a fatigued midline by the end.

WORKOUT STRATEGY & FLOW
Squat Clean: Weight should be moderate-heavy (under 75% of 1RM). Singles are recommended to maintain efficiency and avoid early fatigue. Stay aggressive with the time between reps and maintain a solid midline.

Shuttle Run: Maintain a consistent pace, around 80-85% effort—not a sprint, but not a jog. Focus on breathing control—this is where you can regulate your heart rate. Slow down the final shuttle run.

GHD Sit Up: Keep a steady rhythm—don’t rush the first half and burn out. Use your arms and hips together to explode up on every rep.

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.

Part A: Strength & Skill

3 Sets
2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk

2 Sets
1 Push Press + 1 Pause Push Jerk @65-70% 1RM Push Jerk

*Pause Push Jerk: Pause in the receive for 2 seconds.
**Rest as needed between sets.

No Barbell Option:
Drill on PVC x 5 reps
10 x HR pushups
10 x Reverse Lunges each side

Complete 5+ rounds

Part B: WOD

5 sets:
Row 1000m/ 980m Run/ 60/40 Cal AB
30 Wall Balls (20/14) (10’/9′)
Rest 3min

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

STIMULUS and GOALS
How to Pace: CHALLENGE! Expect a steady grind that requires pacing discipline and mental toughness to maintain output across all sets. Aim for consistent splits across all 5 sets. Use the rest wisely, focus on slow breathing and relaxing your grip to recover for the next effort. After the rest it’s time for unbroken wall balls.

How it should Feel: GASSY and MUSCULAR ENDURANCE! This workout is designed to test repeatable rowing efforts under fatigue, followed by sustained leg and shoulder endurance with a high-volume wall ball finisher.

WORKOUT STRATEGY & FLOW
Row: First set should be the slowest and used to establish a pace. Effort should be around 85% of max effort—fast but sustainable.

Wall Balls: Unbroken! No notes needed, just get your mind right and shake out the legs during the break.

Part C:
8x L-Sit Rope Pullups (off the floor L-Sit)
(4 x two hand over hand L-sit off the floor pullup)
or
Heavy Inverted Ring Row x 8
x3-4 rounds

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.

Part A: Strength & Skill

*Do a set every 2 minutes

5 Sets
Pause Clean Deadlift to Mid Thigh + Clean Pull from Mid Thigh + Pause Clean Deadlift to Mid Thigh + Hang Clean from Mid Thigh + Jerk @65-75% 1RM Clean
*Pause at mid thigh on Clean Deadlift for 3 seconds.
*Rest as needed between sets.

No Barbell Option:
4 x DB Deadlift
4 x DB Front Squat
4 x DB Push Press
Use 2x or 1x DB

Part B: WOD

5 sets
15/12 Calorie Echo Bike/ 10x 25m Shuttle runs/ 250m Row
12 Dumbbell Deadlifts (2×22.5/15kg)
9 Dumbbell Hang Cleans (2×22.5/15kg)
6 Dumbbell Shoulder To Overhead (2×22.5/15kg)
-rest 2min between sets-

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

STIMULUS and GOALS
How to Pace: CHALLENGE! It looks like “DT,” but I assure you this one hits differently. We want an effort that allows for repeatable moderate to high output across all rounds. The first round is all the test pace, so tone it down a little to see how the body feels. Keep transitions aggressive while using the time between for a quick breather. If you have the grip endurance, see if you can stay unbroken on all the dumbbell movements going from one to another without setting them down.

How it should Feel: LACTIC ACID PARTY! And GRIPPY! A little bit of everything with the dumbbell complex, and at the beginning of each round, there is a cardio kick to keep the lungs ignited.

WORKOUT STRATEGY & FLOW
AB/ Shuttles: Pacing should be moderately aggressive (80%+) while aiming to finish under 60 seconds every time. Slow down the final 2-3 calories for a smooth transition back to the dumbbells.

Dumbbell Deadlift: Goal is unbroken or at least to the 11th rep before taking a quick break if needed. Hook grip these and move quickly to avoid burning out your grip and lessen time under tension.

Dumbbell Hang Cleans: Unbroken should be the aim for round 1, so don’t pick them up unless you know that you can get all 9 reps down and transition right into the shoulder to overhead. Be aggressive with your hip drive and relax your hands in the catch. If you get completely cooked, then you can set down for a very quick shakeout before the last rep then going into dumbbell shoulder to overhead.

Dumbbell Shoulder to Overhead – Can be Dumbbell Push Press OR Dumbbell Push Jerk: Once the weight is up they are not coming back down until the job is done. Big hips and breathe through the motion.

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.

Part A: Strength & Skill

*Do a set every 2 minutes.

5 Sets
3 High Hang Power Snatch @6-7/10 RPE
then 5 Jump and Shrug w/Empty Barbell

No Barbell Option:
5 x DB Alt Snatches each side
20 sec AB (@ 85%)
rest 30sec-1min

Part B: WOD

3 Rounds
3 Bar Muscle Ups/ Burpee Chest 2 Bar/ 7x Heavy ring Rows
8 Burpee Box Jump Over (24/20)/ Box Step Ups
-rest 2 minutes-

2 Rounds
6 Bar Muscle Ups/ Burpee Chest 2 Bar
12 Burpee Box Jump Overs (24/20)
-rest 2 minutes-

1 Round
12 Bar Muscle Ups /Burpee Chest 2 Bar
18 Burpee Box Jump Overs (24/20)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each workout: 4-5 minutes
Time Cap each workout: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! Descending rounds, climbing rep schemes with decreasing skill. Ideally, the intensity should slightly increase and speed up each workout. So try to see if your times can get faster as the transitions go down.

How it should Feel: GASSY with some MUSCULAR ENDURANCE! We have a lot of up and down movement with nonstop work. Control your heart rate and stay aggressive.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Pacing on all 3 sets with these should be smooth and steady. Don’t burn these down so you are completely whipped when going into the box jump overs. Aim for BIG pulls with your feet getting close to your hands even if it slows down your overall speed today.

Burpee Box Jump Over: Height starts off high and then goes down through the last workout. You will obviously be slower to start so try to ramp up the pace on each workout. Aiming to step or hop down on each rep with consistency. Don’t rebound these; it’s not worth the risk of injury.

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.

PART A: WOD

5 Sets
5 Ring Muscle Ups (OR 10 Burpee Pull Up)
10 Wall Facing Strict Handstand Push Ups
15 Shuttle Runs (20m)
15 Pistols/ 2 x DB Reverse Lunges 7+7
*Rest 3min between sets.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Come out moving with a high-intensity through this multiple-set gymnastic chipper. The first two movements are upper-body dominant, and then it flips into all legs. The first set should be a little light on the pace, and then start to ramp it up until selling out on the final. Be aggressive on transitions with a slight hesitation going to the handstand push-ups, as this will have the highest potential for muscle failure.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Total body on this workout, so be ready to roll out everything.

WORKOUT STRATEGY & FLOW
Ring Muscle Up: The goal is unbroken across all sets, so be explosive on your Kip. To start, do two sets at most. Otherwise, scale back the number.

Wall Facing Strict Handstand Push Ups: unbroken is the goal here as well, but don’t force if only to reach failure. Be smart and breathe through the motion.

Shuttle Run: just stay moving and don’t sprint, but don’t slack off. (80-85% pacing)

Pistol Squat: keep moving and be safe on these. Make sure you meet the standards on every rep.

PART B: Strength & Skill

6-8x Single arm KB/ DB Strict Press
6-8x Single arm KB/DB Bent over Row
*Perform both the press and the row on one side, then change sides

Complete 3-4 heavy sets each side

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.

PART A: Strength & Skill

Front Squat

10 Sets (New set every minute)
3 – 5 reps Front Squat 70-80% 1RM Front Squat

No barbell option:
5 x Heavy Goblet Squat
15 sec AB Sprint

PART B: WOD

2000m Row OR 1600m Run/ 120/80 Cal AB
100m Front Rack Carry, Bear Hug Sandbag Carry (2×32/20)(KB or DB)
20m Handstand Walk
100m Front Rack Carry, Bear Hug Sandbag Carry (2×32/20)(KB or DB)
20m Handstand Walk
100m Front Rack Carry, Bear Hug Sandbag Carry (2×32/20)(KB or DB)
20m Handstand Walk

*RX’D Sub for Sandbag Bear Hug Carry = (2xKB or DB) Front Rack Carry.

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 22 minutes
Time Cap: 30 minutes

STIMULUS and GOALS
How to Pace: GRIND! It’s smooth and steady with a slight push-pace effort on the bike. After that, it’s time to roll up your sleeves and go to work. This is all grunt work, and you just need to know your limits and when to break to avoid long rest periods.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! After the leg pump on the bike it switches to heavy breathing, broken-down shoulders and swelling forearms.

WORKOUT STRATEGY & FLOW
Bike Erg: This is a moderate push-pace effort with a heavy emphasis on relaxing your upper body and grip. Slow down the final 100m to get your heart rate under control.

Sandbag Bear Hug Carry or Double Kettlebell Front Rack Carry: Unbroken should be the goal on all descending distances. Get some chalk and find a comfortable hold that allows you to breathe. Steady steps and rest in transition before and after the carry.

Handstand Walk: if you got it in you then unbroken is what we are looking for. Take an extra second before flipping up. If you can’t do unbroken, then just chip away at it and aim to finish in consistent chunks 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.