01 Apr WOD – Tuesday 31 March 2025
WodBlog | AdminPart A: Strength & Skill
*Do a set every minute.
3 High Hang Power Snatch @55% 1RM Power Snatch
2 High Hang Power Snatch @60% 1RM Power Snatch
1 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
*Rest as needed between sets.
Part B: WOD
4 Sets
18/14 Calorie Echo Bike/ 10x25m Shuttle Run/ Row 300m
12 Overhead Squat (60/45kg)
6 Ring Muscle Up (OR 9 Burpee Pull Up)
-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: 2 minutes 30 seconds
STIMULUS and GOALS
How to Pace: CHALLENGE! Push this one from the get go! We have a rep scheme descending so you can move quickly from station to station and hold bigger sets. We’d love for you to start aggressive and stay with the same score, or slightly faster, each set!
How it should Feel: GASSY and MUSCULAR ENDURANCE! The bike will get the lungs going and then you will have the Overhead squats will fatigue shoulders with legs not fresh off the bike. The muscle ups will challenge your pressing capacity at the end of each interval.
WORKOUT STRATEGY & FLOW
Echo Bike: Come out ~85% effort each bike and aim to finish these calories in just over a minute.
Overhead Squat: We want unbroken ideally throughout here! If you blow up and need to drop to 2 sets that is okay. Think position is king and the same cadence each rep! Don’t use over 60% of 1RM for these.
Ring Muscle Up: 1-2 sets is the aim! If you need to drop to smaller sets in later rounds that is fine as long as you don’t drop past the time cap.
—or Burpee Pull Up
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.