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Strength & Skill

*Do a set every 2 minutes.

3 Deadlift @ 6/10 RPE
3 Deadlift @ 6.5/10 RPE
2 Deadlift @ 7/10 RPE
2 Deadlift @ 8/10 RPE
1 Deadlift @ 8.5/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9.5/10 RPE

WOD: AMRAP 10 minutes
10 Ring Push Ups
x 5 Strict Pullups/ 1 Legless Rope Climb (15ft)

TARGET SCORE
Target Rounds: 8+
Minimum Rounds before scaling: 5

STIMULUS and GOALS
How to Pace: GRIND! For most, this comes down to how quickly you can keep hitting another rope climb. If you come out too hot in the first couple of rounds, your pull and grip will blow up. Push the pace, but be smart with managing fatigue on the rope climbs.

How it should Feel: MUSCLE ENDURANCE and GRIPPY! This one is about chasing the pump and seeing how long you can continue to jump right up to the rope on each climb and continue hitting unbroken sets of push-ups.

WORKOUT STRATEGY & FLOW
Ring Push Ups: Try and Keep these unbroken, but not to the point where it causes muscle failure. Take quick breaks when needed and don’t rush into it if the upper body is not ready.

Pullups: After the push ups this will be significantly harder. Make sure to chalk up prior and don’t start up the rope before your arms are ready. Better to be safe than sorry.

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.