Blog

Strength & Skill

*Do a set every 2 minutes.

4 x 20 Barbell Front Rack Step Up

Scale:
Double Kettlebell Front Rack Step ups
Double Kettlebell Farmers Carry Step ups

WOD: For time
150 Double Unders
50 GHD Sit Ups
45m Handstand walk
50 GHD Sit Ups
150 Double Unders

Target Time: sub 10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Here’s a fun, but aggressive chipper that has nowhere to hide. All movements have the potential for a non-stop effort. Moderate and steady intensity while trying to replicate sets on each station.
How it should Feel: GASSY! This workout is won and lost by who breaks most. Stay calm but stay aggressive, you can push harder than you think.

WORKOUT STRATEGY & FLOW
Double Unders: I want unbroken, I don’t care how you do it or what song needs to be played to accomplish this! (if you must break, then go for as big of sets as you can before breaking)
Lay the rope down neatly between sets to avoid the tangled web.
GHD Sit Ups: Non-stop but at a manageable and breathable pace. Remember, you are going upside down after the first set, so don’t whip your head like a crazy person.
Handstand Walk: If you can, then go unbroken, and if not, then definitely take the quick breaks every 25-50ft. Don’t over-rest, it will be over sooner than you think.

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.