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WOD: 2 rounds of the following

 

AMRAP 3 Minutes
480m Run/ 500 Row or Ski/ 35/28 Cal AB
Max Bar Muscle Ups / C-2-B/ Pullups/

 

-rest 1 Minute-

 

AMRAP 3 Minutes
480m Run/ 500 Row or Ski/ 35/28 Cal AB
Max Burpee Box Jump Over (24/20)

 

-rest 1 Minute-

 

AMRAP 3 Minutes
480m Run/ 500 Row or Ski/ 35/28 Cal AB
Max DBL KB Reverse Lunges 24/16

 

-rest 1 Minute-

 

AMRAP 3 Minutes
480m Run/ 500 Row or Ski/ 35/28 Cal AB
Max Handstand Push Ups

*Rest 3min before next round

 

TARGET SCORE
SCORE = ONLY reps of movement after machine
Target Reps each set: 15+ (10+ for bar muscle ups)
Minimum Reps before scaling each set: 10 (5 for bar muscle ups)

 

STIMULUS and GOALS
How to Pace: CHALLENGE! 4 quick AMRAPs that start with a moderate push pace effort on a different erg every time into some high-skilled, max reps gymnastics in the remaining time. Work hard on the machines to leave yourself nearly 60 seconds to attack the bodyweight movements. We are going through this twice, so try to match or increase scores.

How it should Feel: GASSY into MUSCULAR ENDURANCE! It’s pretty simple: put forth a solid and sustainable effort on the machines that allows you to stay aggressive on the max reps.

 

WORKOUT STRATEGY & FLOW
Ski / Bike / Row: Pacing should be moderately high (80%+) where you know it won’t put you in a serve cardio deficit. Breathe through the motion and slow down the final 30-50m/2-3 calories before transitioning off.

Bar Muscle Up: You should have at least 60 seconds here, so let’s not shoot for broke. Instead, think of a respectable set that won’t break the bank. Then, it’s time for small sets until the time is done.

Burpee Box Jump Over: Just stay moving with a pace that allows non-stop movement throughout the remaining time. It might hurt slightly, but just know that the rest is coming.

Lunges: Whatever you are comfortable with here is fine. Just find your balance and try to keep your rhythm.

Kipping Handstand Push Ups: Like the muscle ups, maybe a big set first (not to failure) and then into smaller, quicker sets.

 

Strength & Skill:

*Do a set every 2 minutes.

5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65+% 1 RM Front Squat
*:20 Hold in a 4in quarter squat after last repetition on each set.

 

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.