Blog

PART A: Strength & Skill

Deadlift

Find your Heaviest 1RM

* Score your Heaviest Deadlift for the day
** If NOT testing, perform 10 sets of 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

4 sets:
15/12 Calorie Echo Bike/Run 220m /Row 250m
12 Dumbbell Hang Squat Cleans (2×24/16kg)
9 Kipping Handstand Push Ups
-rest 1:1 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
Start hot and end even hotter. We want to come out swinging and aim to get faster each set. Reps and sets are short but don’t sell out the first, or the short rest won’t be enough to sustain.

How it should Feel: GASSY and/or LACTIC ACID PARTY! Reality will set in fast once you realize how fast the first set and rest go.

WORKOUT STRATEGY & FLOW
Echo bike: Moderate-fast pace on the bike (85%+). Not all out, but push the pace and slow down the final 2-3 calories so you don’t go to the dumbbells completely shot.

Dumbbell Hang Squat Clean: Unbroken! The weight should be moveable so that all reps can be completed without hesitation. Make sure you stand all the way up and breathe through the motion.

Strict Handstand Push Up: These will get harder as the workout continues, but try to stay unbroken or use minimal two sets

Part C: Finisher

2 rounds of Max Effort:
1 minute of Ring Push Ups
-rest 1 minute-
1 minute of Ring Rows
-rest 1 minute –

* try and share two pairs of rings with a partner to save having to move ring heights

STIMULUS and GOALS
How to Pace: We are testing capacity for push and pull skills.
How it should Feel: MUSCULAR ENDURANCE, LACTIC ACID PARTY

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.