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Strength & Skill

*Do a set every 2 minutes.

20 DBL DB/KB Bulgarian Split Squats (10 each) @ 6/10 RPE
16 DBL DB/KB Bulgarian Split Squats (8 each) @ 7/10 RPE
12 DBL DB/KB Bulgarian Split Squats (6 each) @ 8/10 RPE
8 DBL DB/KB Bulgarian Split Squats (4 each) @ 9/10 RPE
6 DBL DB/KB Bulgarian Split Squats (3 each) @ 10/10 RPE

WOD: AMRAP 8 minutes
1-2-3-4…
Wall Walks
4-8-12-16…
Toes to Bar/ GHD Situps or AB Mat Situps x2

-rest 5 minutes-

Then, For Time
“Erase your reps” (start where you left off and go in reverse)
*Score this time in notes.

TARGET SCORE
Target Reps: 75+ (through 20 toes to bar)
Minimum Reps before Scaling: 50 reps (through 16 toes to bar)

STIMULUS and GOALS
How to Pace: CHALLENGE! Try to keep a push the pace effort as you go through this ascending ladder and then after a long rest it’s time to fight back to the start. Start to get strategic with your rest and when to break on sets as you approach the bigger numbers. Don’t come out with a pace that’s not sustainable even through half of the AMRAP. See if you can get close to 8:00 on the way back down.

How it should Feel: MUSCLE ENDURANCE! You won’t feel much off the start as rounds fly by, but once you hit the 5th round (5 and 20), things will get real. Shake out your arms early and often, and know when it’s time for a quick break on sets.

WORKOUT STRATEGY & FLOW
Wall Walks: The first few sets should be completed in a touch-and-go motion (at the bottom). By the 4th or 5th set, we should start to take a quick rollout after some reps.

Toes to Bar: You must stay within your limits early. Aim to break in the 4th round and on. Don’t push to your breaking point, or you’ll be finished early.

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.