1-2-3-2-1 minutes

Toe-taps
10 Mountain Climbers + 10 Kick-sits

Scoring

Total number reps

Scaling

Toe-taps: If you are unable to jump, you can perform a low object step-up, or fast lateral step overs.
Mountain climbers: Reduce the ROM as needed.
Kick-sit: Modify to walking into each position, rather than jumping. Or, scale further to a 20 sec. Supine plank instead.

WOD Goal

Use any solid object for the toe-taps. Right + left leg = 1 rep. For the mountain climbers + kick-sits, you perform 10 MC + 10 kick sits on a continuous cycle for each given time parameter. Each set = 10 reps.

1-2-3-2-1 minutes

Double-unders
Devils Press

Scoring

Total number reps

Scaling

Double-unders: Use this method if you can perform at least 5 + reps unbroken consistently. Otherwise, it will only be frustrating for them. Scale to plate fast feet, or even something slightly higher to jump on (45 lb plate.)

WOD Goal

Today’s workout is a pyramid of time, where you start out with a minute at each movement, then with no rest, go into a straight 2 minutes of each movement, repeating for 3 minutes, and then back down to 2 minutes, with the final round of 1 minute. It is a total of 9 minutes at each movement, 18 minutes total.

After a bit of leg relief yesterday (as we hit the shoulders and forearms heavily), today will be on a leg stamina and endurance emphasis. The first movement is monostructural and is designed to be a steady grind. The most challenging station mentally will be the devil’s press, as you fatigue, each rep will become a challenge.

This combination of rowing/du and the devils press will blast both your legs and arms, so make sure that you are not going into the red zone on the row/du before hitting the devils press, however, watch out for sandbagging on the rower/du as well! We want them to feel as though your DP are challenged by the work you did prior and not like an “active recovery” on the rower/du.

We are featuring Project Inversion Session #12 today. Use it as a way to get some blood flowing through the shoulders and prep for today. If you are feeling a little beaten up, don’t challenge the movements too much for the inversion work. Scale down to match your level of tolerance.
* The devils press is done WITH a burpee.

You should aim to be consistent across the 18 minutes. The challenge here is to not go out too hot in the first minute. A good goal would be to maintain 20/12 cal. per minute on the rower, with a steady devils press pace. Some will be able to perform a big set of DP at the get to and then manageable sets thereafter (10+ per minute), or others will like to start out by performing sets of 8-12 from the get go, managing your work to rest ratio across the board.

For the PL folk, the double-unders will elicit a slightly different stimulus to the row. It will be a little harder to manage your breathing from the du into the DP, unless you pace yourself well on those double-unders, which might mean, intentionally taking breaks every 50 reps or so. A good average would be around 50 reps per minute, a little higher for others and a little lower for those who are just getting the hang of the movement.

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.