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Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Hang Pause In the Hole Clean @ 6.5/10 RPE
2 Hang Pause In the Hole Clean @ 7.5/10 RPE
1 Hang Pause In the Hole Clean @ 8/10 RPE
1 Hang Pause In the Hole Clean @ 8.5/10 RPE
1 Hang Pause In the Hole Clean @ 9/10 RPE

*Pause for 2 seconds in the bottom of the squat.
**Start from below the knee.

WOD: 5 Sets (1 Set Every 6 Minutes)
21/17 Calorie Row
7 Burpee Box Get Overs (2x boxes)
15/12 Calorie Row
7 Burpee Box Get Overs
9/7 Calorie Row

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s going to be a slow burn on these 5 grueling sets. Take the first set 10% less of your initial plan and then build from there. Stay aggressive with transitions and whatever you do, don’t stop moving.

How it should Feel: GASSY!!! By the last round you should be crawling from station to station. Be aggressive and don’t be a quitter!!

WORKOUT STRATEGY & FLOW
Row: Row intensity should be between moderate/fast to fast but below a sprint effort. Perceived effort should be close to 80%. Focus on big, strong pulls and make sure to breathe with each stroke. This is a good workout to practice quickly loosening the straps and making a faster transition. The Rower must be reset each time you return to row.

Burpee Box Get Overs: The wording “get-over” means that you can get from one side of the box to the other in any fashion as long as the majority of the body passes over the box. Methods can include planting hands on the box while bringing feet on top and over the box, planting hands on the box while bringing knees on top and over the box, and hopping up to a seated position and pivoting on top of the box and hopping down.

Be sure to take time during the warm-up to slow down and practice the transition of getting the foot on the box.

For the Burpee Box Get Over we just want to see non-stop/consistent effort. Pace should be moderate where heart rate doesn’t spike and throw off effort on the row.

If you choose a burpee box jump over at the lower height, then we want just as much intensity and a similar time frame to finish the reps there!

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.