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PART A: Strength & Skill

Front Squat

Find your Heaviest 1RM

* Score your Heaviest Front Squat for the day
** If NOT testing, perform 10 sets of 3-5 reps at 75%

*** build kg in each set, and drop reps as weights increase
10-5-5-3-3-2-1-1-1-1

PART B: WOD
2 Sets
3 Rounds
12 GHD Sit Ups (OR Toes to bar)
10m Dumbbell Walking Lunge (2×24/16kg)
36 Double Unders
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: STEADY! The Stimulus is moderate intensity. Aim to score similar times on both sets or get slightly faster on set 2. Reps are low, but volume will add up due to the multiple sets and rounds. It can be maintained with the smaller reps per round. Be efficient with transition times between movements.

How it should Feel: GASSY! All Gas, No Break, and don’t look back.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Nonstop is obvious, but it needs to be emphasized that this is the station where breathing needs to be controlled. Pause the top of each rep for a quick breath.

Double Dumbbell Walking Lunge: The weight is heavier than normal, but the distance is short. Make it the goal to pick up the dumbbells and complete them without stopping.
—-If you don’t have the space complete 8 lunges in place

Double Unders: Deep breath before starting and keep these unbroken. Since it’s a shorter rep count, don’t try to speed these up for the risk of tripping. Stay calm and lay your rope down every time to avoid a tangled mess.

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.