5 min: 10 V-ups + 20 Mountain Climbers
4 min: Shuttle runs (20 m)
3 min: 10 V-ups + 20 Mountain Climbers
2 min: Shuttle runs
1 min: 10 V-ups + 20 Mountain Climbers

Scoring

Score total reps. Add all movement reps together for one total score.

* 10 V-Ups + 20 Mountain Climbers = 15 reps

Scaling:

Shuttle run: If needed, scale the runs to speed skatersor double-unders.

V-up: Scale to knees bent, then to a regular sit-up.

Mountain climbers: Reduce ROM as needed.

WOD Goal

With the goal of mixing things up, we have combined the v-ups and mountain climbers together to perform within each given time frame component. Perform an amrap of 10 VU + 20 MC, then repeat for the given time. The majority of the workout is all lower body/midline with some static support for the mountain climbers, but the biggest challenge will be managing fatigue in the legs and breathe work.

Nothing will stop you in your tracks. Most likely the v-ups and your breathing will start being the limiting factor. The mountain climbers are also similar enough to the shuttle runs that you may start compounding on each other.

5 min: DB Alt. Power Snatch (50/35 lb.)
4 min: Shuttle runs (20 m)
3 min: DB Alt. Power Snatch
2 min: Shuttle runs
1 min: DB Alt. Power Snatch

Scoring

Score total reps. Add all movement reps together for one total score.

* 10 V-Ups + 20 Mountain Climbers = 15 reps

Scaling

Shuttle run: If needed, scale the runs to speed skatersor double-unders.

DB power snatch: If the dumbbell you have is too heavy, sub for a russian swing.

WOD Goal

We are taking a break from squatting today, and are pulling and hinging instead. The legs don’t get a day off, just a switch in priorities and load. All up, it is fifteen minutes of running and power snatching. There is no built in rest, so you will be working the whole time. Perform amrap for each given time . The time is decreasing from a 5 min effort, down to a 1 min effort. The load for the snatches are intended to be light to moderate.

The shuttle runs = 1 x 20m shuttle = 1 rep.

Ideally, you should be able to do big sets for power snatches. Think sets of 15-20 reps while you are fresh, then maybe up to 10 when you start getting fatigued. A quick drop and shake it out should be enough rest between efforts.

Because you can accumulate more power snatches than shuttles, you should make these a bigger focus for them than the shuttles. That doesn’t mean you should sandbag the shuttles, but just make sure that you are capitalizing on your time during your snatches a little more.

Top performers should aim to get over 10-20 reps per minute on the snatches (account for fatigue) and over 5-6 shuttles per minute on the shuttle runs.

Score total reps. Add all movement reps together for one total score.

* 10 V-Ups + 20 Mountain Climbers = 15 reps

Scaling

Shuttle run: If needed, scale the runs to speed skatersor double-unders.

WOD Goal

We are taking a break from squatting today, and are pulling and hinging instead. The legs don’t get a day off, just a switch in priorities and load. All up, it is fifteen minutes of running and power snatching. There is no built in rest, so you will be working the whole time. Perform amrap for each given time . The time is decreasing from a 5 min effort, down to a 1 min effort. The load for the snatches are intended to be light to moderate.

The shuttle runs = 1 x 20m shuttle = 1 rep.

Ideally, you should be able to do big sets for power snatches. Think sets of 15-20 reps while you are fresh, then maybe up to 10 when you start getting fatigued. A quick drop and shake it out should be enough rest between efforts.

Because you can accumulate more power snatches than shuttles, you should make these a bigger focus for them than the shuttles. That doesn’t mean you should sandbag the shuttles, but just make sure that you are capitalizing on your time during your snatches a little more.

Top performers should aim to get over 10-20 reps per minute on the snatches (account for fatigue) and over 5-6 shuttles per minute on the shuttle runs.

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.