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Strength & Skill

PART A:

*Do a set every 3 minutes.

10 Dumbbell Incline Bench Press @7.5/10 RPE + 10 Weighted Deficit Push Ups @7/10 RPE
8 Dumbbell Incline Bench Press @8.5/10 RPE + 8 Weighted Deficit Push Ups @8/10 RPE
6 Dumbbell Incline Bench Press @9/10 RPE + 6 Weighted Deficit Push Ups @9/10 RPE
*Score the Dumbbell Incline Bench Press. Weighted Deficit Push Up weight in notes.

PART B:
3 Sets
5 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up
*Score is the Weighted Pull Up.

PART C: WOD

3 Rounds
20/15 Calorie Row
20 Toes to Bar
-rest 2 minutes-
3 Rounds
20/15 Calorie Row
5 Ring Muscle Ups

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate/high intensity
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Pacing needs to be moderate and controlled across each workout. These three rounds continuously get tougher and will test your grip and upper body endurance through highly skilled gymnastics. Pacing needs to be strategic, with calculated breaks in the early rounds/workouts, to bank enough strength for the finale.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! The first two workouts are your typical style and burners, while the final is pure grit and willpower.

WORKOUT STRATEGY & FLOW
Row: Pacing should be moderate (75-80%) to finish under 70 seconds each time. Focus on a strong, aggressive leg/hip drive to remove tension from the upper body/arms. Breathe through each pull and slow down the final couple of calories.

Toes to Bar: Unbroken might seem like a good idea, but I promise you, it’s not. Break early and often to save your arms for the final three rounds.

Kipping Ring Muscle Up: The goal is ideally 1-2 sets throughout. Be smart on 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.