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Strength & Skill

Part A:

*Do a set every 1 minute and 30 seconds.

10 Dumbbell Incline Bench Press @6/10 RPE
10 Dumbbell Incline Bench Press @6.5/10 RPE
8 Dumbbell Incline Bench Press @7/10 RPE
8 Dumbbell Incline Bench Press @7.5/10 RPE
8 Dumbbell Incline Bench Press @8/10 RPE
*Rest as needed between sets.

Part B:
*Do a set every 2 minutes.

4 Sets of
5 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up
*Rest as needed between sets.

Part C:
125 MB Abmat Sit Up

WOD: 3 Rounds
120 Double Unders
30 GHD Sit Ups
15 Strict Handstand Push Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Just a classic 3-round triplet that will test your shoulders and breathing through each round. Aim for consistent round times and sets across.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! If you pace it right, it should be steady sailing through rounds 1 and 2, with a little more fight into the third.

WORKOUT STRATEGY & FLOW
Double Unders: 1-3 sets should be the goal. Take a deep breath before you start each set, and ensure that the rope gets laid down neatly after you are done.

GHD Sit Up: This is the area where you should focus on settling your heart rate and relaxing your shoulders. Be aggressive with your legs and hips every rep.

Strict Handstand Push Up: If you are good at it, aim for it to be unbroken. If not, then play to break with a quick rest between 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.