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Strength & Skill:

*Do a set every 2 minutes.
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

WOD: 4 sets

3 minute Amrap
500m Row Erg
Hold elbow plank for remainder of 3min
Rest 1 minute

3 minute Amrap
480m Run
Hollow Rocks for balance of 3min.
Rest 1 minute

Use AB and Skier / DU for 2min to make up alternatives to Rowing if needed

Rower
*sets 1/3/ = damper 4
*set 2 = damper 8
*set 4 = damper 10

STIMULUS and GOALS
How to Pace: STEADY! We have 5 sets of a pure cardio workout where the goal is to have a consistent rest each round. The even sets (2/4) are going to be the most challenging due to the increased damper which is going to tax the legs even more.

How it should Feel: CARDIO! Breathing will need to be managed while getting the legs loose during the rest.

WORKOUT STRATEGY & FLOW
Row Erg: Pacing on the bike for the odd sets (1/3/5) should be moderate to moderate fast (75-80%). While the even sets (2/4) when wanna tone down the cadence slightly but still maintain a steady drive. Slow down the final 100m for a smoother transition to the run.
If you don’t have a bike erg, the best alternative sub would be another erg (row or ski) but if you only have access to a bike here is something you can do to change efforts:
–sets 1/3/5 50/50 (i.e. normal effort on each)
–set 2 20% more effort on arms
–set 4 20% more effort on legs

Run: First 50m should be building in pace. Settle into a steady, moderate effort while focusing on controlling your heart rate. Run through the finish.

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.