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Strength & Skill

*Do a set every 2 minutes.

1 Front Squat @ 65% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 75+% 1 RM Front Squat

WOD: 2 sets
AMRAP 4 Minutes
Row Cal 18/14 or Calorie AB 12/10
8 Burpees Box Jump Overs (24/20)

-rest 2 minutes-

AMRAP 4 Minutes
12/10 Calorie Row
8 Dumbbell Box Step Overs (24/16) (24/20)

-rest 2 minutes-

TARGET SCORE
Target Rounds each set: 3+
Minimum Rounds before scaling each set: 2

STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND! moderate-high intensity. Move with purpose with a near non-stop effort. Purposeful breathing and controlling one’s heart rate on the bike are the keys to survival in this one. We’d love you to pace each 4 minute AMRAP with near identical efforts on pacing!

How it should Feel: LACTIC ACID PARTY! Legs and lungs are going to swell like balloons. Focus on breathing and focus on getting your heart rate back down going into the next set.

WORKOUT STRATEGY & FLOW
Flow
0:00 – 4:00 : As many rounds/reps of Bike Erg + Burpee Box Jump Overs (set 1 score)
4:00 – 6:00 : Complete Rest
6:00 – 10:00 : As many rounds/ reps of Row, DB Box Step Overs (set 2 score)
10:00 – 12:00 : Complete Rest
12:00 – 16:00 : As many rounds/reps of Bike Erg + Burpee Box Jump Overs (set 3 score)
16:00 – 18:00 : Complete Rest
18:00 – 22:00 : As many rounds/ reps of Row, DB Box Step Overs (set 4 score)

Calorie Row/Bike: Pacing on both should be moderately high (80%+) with the goal to finish under 45 seconds. Be sure to wind down the final 2 calories for a smoother transition.

Burpee Box Jump Over (OR Burpee to Target): Pacing should be smooth and steady where you can stay non-stop. Ideally, we don’t want to spike our heart rate any higher than it is here. So try to control your tempo, stay moving, and only push if the clock is winding down. If you have a target you can jump to then go for it! It’d be a nice change up for the workout today.

Single Dumbbell Box Step Overs: Same as the burpees, just stay smooth and steady. Stay low and try to keep moving with little stoppage on the turnaround. The goal should be unbroken through all sets.

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.