Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Sets
3 Front Squat @70-80% 1RM Front Squat

*Go a little slower, 1 sec pause at the bottom
*Rest as needed between sets.

No Barbell Option
Goblet Squats

Part B: WOD

2 Sets
3 Rounds
6 Wall Facing Strict Handstand Push Ups
18 Dumbbell Deadlift (2×22.5/5kg)
-Rest 2 minutes between sets-

* scale: Kipping pushups
Knees on a box
HR pushups

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This is a strength-endurance workout that targets the shoulders, core, and posterior chain with strict gymnastics paired against heavy pulling volume. Each 3-round block should be performed at a steady pace, smooth through transitions, maintaining control and proper mechanics on both movements. The 2-minute rest allows partial recovery but not a full reset, so athletes should pace the first set conservatively and aim to match or improve time on the second.

How it should Feel: MUSCULAR ENDURANCE! Expect a grindy upper-body and midline fatigue to build across the rounds. The wall-facing HSPU will challenge strict pressing endurance and control, while the dumbbell deadlifts will compound lower-back and grip fatigue. The workout should feel muscularly demanding, not sprint-like.

WORKOUT STRATEGY & FLOW
Wall Facing Strict Handstand Push Ups: Unbroken is the goal, but break before they make you break if necessary.

Dumbbell Deadlift: Unbroken sounds great! And it might be possible, however, two quick sets might be the play to keep your shoulders from falling off.

Part C: Gymnastics
5-5-4-4-3
Weighted Ring Dips
Increase weight each round
-Rest 2 minutes 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.

Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Hang Clean (above the knee) @70% 1RM Clean
3 Hang Clean (above the knee) @70% 1RM Clean
3 Hang Clean (above the knee) @70-75% 1RM Clean
3 Hang Clean (above the knee) @70-75% 1RM Clean
3 Hang Clean (above the knee) @70-75% 1RM Clean

No Barbell Option
MB Squat Cleans x 5-10 reps
Plate jumps x 30

Part B: WOD

2000m Row/ 1800m Run (3x round)
50 Box Jumps (30/24)
25 Power Clean and Jerks (70/50kg)/ DB
30 x Strict Pullups/ Heavy Ring Row

*REPEAT from October 23, 2024.

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: GRIND! It’s just a straight-up ground-and-pound chipper. Pacing should be moderate (70%), allowing us to maintain a near non-stop effort until the end, and we are pairing back intensity to match our deload week. We start with a moderate-distance row that primes our body, and then it’s time to roll up the sleeves and go to work.

How it should Feel: CARDIO! You don’t have to go crazy here; just stay calm and keep moving. The goal is minimal rest between movements and reps.

WORKOUT STRATEGY & FLOW
Row: Moderate and steady effort (70-75%) to stay under 8:00/8:30 idally. Coming out too hot will put you in a cardio deficit and mess up the pacing. Slow down the final 100m to get your heart rate under control.

Box Jump: Smooth and steady singles with little rest between reps. The box is higher, so be careful and jump with everything you have on each rep. No rebounding!

Power Clean and Jerk: The weight is moderate (under 75% of 1RM), and singles are the only pace we want. Try to complete one rep every 8-12 seconds or faster.

Strict Pull up: Your arms will be too tight when you get here, so get one rep in early on. Then, try to gauge a pace that avoids muscle failure. It’s better to play it safe and take a little extra rest then rush into the next set of reps.

Part C: Gymnastics

3 Sets
15 x Box Dips
5 x Jump from Box into Hollow swing to back on the Box (no arch, stay in hollow hold)
10 x each leg seated Leg Lifts over a DB (sit upright)

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.

Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @70% 1RM Power Snatch

No Barbell Option
Alt DB Snatches 4+4
Skip 60 Sec

Part B: WOD

5 Sets (1 set every 5 minutes)

8x Hang Power Snatch 40/25kg/ 1 x DB
25/20 Calorie Air Bike/ ROW @70% intensity/ Run 400m

TARGET SCORE
Intended Workout RPE: 7.0 – 70% – moderate intensity
Target Time each set: sub 4 minutes
Time Cap each set: 4 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY! The deload focus has us throttled instantly again today on purpose!
This workout is a steady-state conditioning piece designed to build aerobic capacity and improve recovery under controlled effort. The goal is to sustain a consistent 70 to maybe maxing at 75% (if you feel great) output across all five intervals, focusing on maintaining even calorie splits rather than chasing speed. Each 5-minute window should feel comfortably challenging but never redline.

How it should Feel: CARDIO! This should feel controlled, rhythmic, and repeatable. Legs will burn lightly from sustained effort, and breathing should stay steady rather than spiking. By the final round, athletes should feel warm, not wrecked, ready to push harder in future sessions.

WORKOUT STRATEGY & FLOW
Air Bike: Aim for a 70% moderate effort, use the first as a warm up. Maintain smooth pedal cadence with even breathing. Avoid early surges, hold a steady wattage or RPM target for all five sets.
Snatches: Don’t have to go too fast on this.. Focus on moving consistently well, get under the bar for each rep, controlling the pause!
Recovery Between Sets: Use full recovery to walk, breathe deeply, and let heart rate drop before the next interval.

Part C: Gymnastics

3 sets
5 x Ring Hang – roll up knees to chest (active shoulders)
10 x Standing banded PVC pipe Lat pull downs from the rig
10 x Jumping Pull up with slow descent / Strict pull ups

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.

Part A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Sets
3 Pause Back Squat @65-75% 1RM Back Squat
* Go a little slower, 1 sec pause at the bottom

Note: If you’re feeling really tired and need a full deload, do 3 sets (log a zero for the other score placeholders), but if you’re feeling good, do 5 sets!
This is a deload/transition week, so you can be pretty conservative on this!

No Barbell Option
Power Bag Back Squats
15-20 reps
AB 30sec

Part B: WOD

3 Sets: (1 set every 8 minutes)
300m Run
15 Toes to Bar/ GHD/ V-Ups
15 Dumbbell Front Squats (2x15kg/12.5kg)
15m Front Rack Dumbbell Walking Lunge (2x15kg/12.5kg)
300m Run

TARGET SCORE
Intended Workout RPE: 7.0 – 70% – moderate intensity
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! Remember this is a deload week and we are controlling the intensity accordingly! This workout is a mixed modal grind pairing moderate running with gymnastics and dumbbell muscle endurance. The goal is to maintain steady pacing through all movements, push the runs at around 70% effort, then stay smooth and unbroken through the midsection. The dumbbell front squats and lunges will challenge leg stamina and core stability, while toes-to-bar demand midline control under fatigue. Each 8-minute window should be treated like a sustained effort with consistent transitions.

How it should Feel: GASSY into CARDIO! You should feel a steady cardio burn in the legs and core, but have a throttled intensity that doesn’t get near blowing you up! The combination of running and weighted front rack work will tax posture and breathing, while toes-to-bar add a sharp midline fatigue that carries back into the runs. Each round should feel grindy but repeatable with controlled effort.

WORKOUT STRATEGY & FLOW
Run: The runs are at a moderate pace with the goal to finish in the 90-110 second range. Slow down the final 25m of the first run before entering the gymnastics.

Toes to Bar: Unbroken or 2-3 quick sets if grip becomes an issue.

Dumbbell Front Squats: Weights should be light where all sets are completed unbroken ideally.

Double DB Front Rack Walking Lunge: Unbroken with the same weight you squatted.

Part C: Gymnastics

3 Sets
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand Hold against the wall
15 secs Chin over Bar Pull up Hold (jump to chin over if you need to)

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.

Part A: Strength & Skill

10 Minute EMOM
1 Deadlift
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.

No Barbell option:
KB Deadlift or swing x5-10 reps
AB 30sec
x rnds

Part B: WOD

4 Sets
20 GHD Sit Ups/ 40x ABMAt MB Situps
75 Double Unders/150 SU
5 Wall Walks
-rest 1:30 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! This is a gymnastics endurance and midline conditioning workout that challenges core control, coordination, and shoulder stamina. Each set should be performed at a sustainable, repeatable effort. The GHD sit-ups fatigue the midline early, the double unders elevate heart rate, and the wall walks demand tension and control under fatigue. The 1:1 rest allows for recovery to maintain intensity across all five sets.

How it should Feel: MUSCULAR ENDURANCE & GASSY! Expect this to feel core and shoulder dominant with a steady cardio push throughout. The early rounds will feel manageable, but by the fourth and fifth sets, expect deep midline fatigue and shoulder burn from the wall walks. You should finish each round breathing heavy but capable of consistent output.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Non-stop with a steady cadence where your heart rate stays under control.

Double Under: Try to stay unbroken with a calm effort through these sets. Take a deep breath prior and lay the rope down when finished.

Wall Walk: Touch and go if possible, if not, then do a quick shake out at the bottom.

Part C: Gymnastics

Do 3 Sets
5 x Ring Rows – SLOW up and HOLD for 3 sec at top then SLOW down. (false grip if you can)
20 x Split Leg V-ups (start and finish in Hollow Hold)
10 x Kip Swings – active shoulders & tight body (hollow to arch)

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.

Part A: Strength & Skill

10 Minute EMOM
1 Snatch
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.

No Barbell option:
Alt DB Snatches 5-10 reps each side
AB 30sec/ Skip 30sec
x rnds

Part B: WOD

TEAM WORKOUT (Teams of 2)
120 Wall Balls (10/7) (10/9ft)
600m Run/800m Row/ 45Cal AB @70% Effort
60x Box Jumps/ Stepovers
600m Run/800m Row/ 45Cal AB @70% Effort
120 Wall Balls (10/7) (10/9ft)
*Split reps as desired.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 20 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! This is a moderate to long team conditioning piece that blends high-volume wall balls, machine work, and shuttle runs. The design rewards smooth transitions and efficient communication between partners. Each segment should be paced just below threshold, hard enough to keep output high but sustainable across the full chipper. Switch often on the Ski/Row to maintain a strong average pace, and use those breaks to recover for larger wall-ball and run sets.

How it should Feel: CARDIO! Expect this to feel aerobic and leg-heavy, with consistent breathing and lower-body fatigue building throughout. The wall balls will challenge stamina, while the Ski/Row keeps the heart rate elevated. The shuttle runs will spike intensity late, testing grit and coordination under fatigue.

WORKOUT STRATEGY & FLOW
Wall Balls: Sets of 10-20 reps back and forth will be the sweet spot. Try to transition without letting the ball touch the ground.

Ski/Row: Switch every 10-15 calories to hold strong pace and control breathing. Keep transitions tight, hand the handles off.

Box Jumps: Go 1:1 or switch every 2-5 reps.

Part C: Gymnastics

Do 3 Sets:
10 x Banded PVC pipe Lat pulls while holding a Hollow Hold on the floor
30 secs Handstand Hold against the wall
15 secs Chin over Bar Pull up Hold (jump to chin over if you need to)

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.

Part A: Strength & Skill

10 Minute EMOM
1 Split Jerk
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.

No Barbell option:
DB Press 5-10 reps each side
AB 30sec/ Skip 30sec
x rnds

Part B: WOD

10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead (60/45kg)/
Back Squats (90/55kg)

* Scale Presses to lighter bar or DB
** Back Squats to Goblet / Air Squats

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: 9-11 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This one will test your barbell fortitude and ability to rep out moderate/heavy percentages for more reps than usual! Pace knowing 55 reps for each is a lot but the reps descend so you can manage fatigue and keep intensity up. Smooth is fast today.

How it should Feel: MUSCULAR ENDURANCE! Quads and shoulders! Be ready for the fatigue and manage it with breathing through reps and resting in transition between sets.

WORKOUT STRATEGY & FLOW
Push Press / Push Jerk: From the ground. Hip drive here! Save the shoulders and make them as seamless as you can to not slow down in later rounds.

Back Squat: Can come from the rack. Brace, brace, brace! We do recommend a belt on this one to save the low back and help you stay in a good position throughout. Don’t rush the squats but try to minimize pausing at the top so you can rest without the barbell on you and decrease time under tension.

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.

Part A: Strength & Skill

10 Minute EMOM
1 Squat Clean
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.

No Barbell option:
MB Squat Clean x 5-10 reps
AB 30sec/ Skip 30sec
x rnds

Part B: WOD

600m Run/800m Row/ 45Cal AB @70% Effort
-rest 3 minutes-

10x 200m Row/ 150m Run/ 12Cal AB @80% Effort
-rest 30 seconds after each set-

600m Run/800m Row/ 45Cal AB @90% Effort

*Note: Only resting 30 seconds after the last set of 10x 200m row (not 3 minutes).

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 60/70 seconds for the 200m and 3:30for the 800m
Time Cap each set: NONE!

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Cardio day – we start this session with a nice moderate primer. After the rest, it’s time to ramp up the pace to moderate to high intensity. Effort should be pushed on the 200m, but at a sustainable and consistent level across all sets with a short rest between. After the final 200m , we only have 30 seconds of rest before we hop back on for a fonal set to throttle up for a final very hard effort!

How it should Feel: GASSY into LACTIC ACID PARTY! Those 200m rows in the middle will light your hammies up. Stand up during the rest and focus on breathing through the motion. By the end the work will have stacked up allowing you to reinforce some CARDIO stimulus as well!

WORKOUT STRATEGY & FLOW
Row: The rows are ramp-up on the first and then almost emptying the tank on the last at 90%, while the middle portion is where the money is made. Use the first two sets to build into your pace. Focus on your leg and hip drive while controlling your breathing through each pull or Run

Part C: Gymnastics

For time:
50m Handstand Walk

Time Cap: 3 minutes

Suggested Warm Up
3 rounds:
5 Inchworms
10 PVC Prone Raises

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.

Part A: Strength & Skill

10 Minute EMOM
1 Front Squat
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.

No Barbell option:
Goblet squats x 5-10 reps
AB 30sec/ Skip 30sec
x rnds

Part B: WOD

For Time:
25/20 Cal AB/ 400m Run/ 500m Row
25 Chest to Bar Pull Ups
25/20 Cal AB/ 400m Run/ 500m Row
15 Ring Muscle Ups/ Bar Muscle ups
25/20 Cal AB/ 400m Run/ 500m Row
25 Chest to Bar Pull Ups
25/20 Cal AB/ 400m Run/ 500m Row

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is a high-volume pull and conditioning test combining large aerobic efforts with challenging gymnastics under fatigue. Each bike effort spikes the heart rate, setting up demanding pulling sets on the bar and rings. Athletes should pace early to preserve grip and shoulder stamina for the gymnastics. Break the pull ups and muscle ups to prevent failure and aim to keep round times consistent across the workout.

How it should Feel: GRIPPY and GASSY! Expect this one to feel grippy, shoulder-taxing, and aerobic. The bike will drive breathing intensity, while the gymnastics work adds upper-body fatigue that compounds each round. The final bike will test grit and breathing control as you push through fatigue.

WORKOUT STRATEGY & FLOW
Bike/ Row/Run: Come out at roughly 80% pacing. Push strong but steady, aim for consistent splits on each segment, ramping up the final set. The goal should be sub 1:45 on each effort.

Chest to Bar Pull Ups: Break into ~3 quick sets to preserve grip. You may be able to go bigger sets, or need something like quick 5-7 at a time, but remember to keep kip smooth, keep your rhythm on to minimize fatigue, and be conservative on the first sets then aggressive on the last (after the muscle ups).

Ring Muscle Up: Break into quick sets that you won’t blow up with. Remember to turn over strong and kip the dip. This is the bulk of time in the workout and where you can make up time mostly! (outside of the bike)

Part C: Gymnastics

3 Rounds
HS Hold 60 sec
Ring Dip Support L-sit Hold 30 sec
Ring Dip Support Bottom Hold 10 sec
Hollow Hold 30 sec

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.

Part A: Strength & Skill

*Do a set every 2 minutes

1x 3 Position Back Squat @65-70% 1RM Back Squat
1x 3 Position Back Squat @70-75% 1RM Back Squat
1x 3 Position Back Squat @75-80% 1RM Back Squat
1x 3 Position Back Squat @75-80% 1RM Back Squat
*3 Positions: parallel, just below parallel, and in the hole

No Barbell Option:
Sandbag / Goblet Squats 10-15
GHD Situps x 10-15
AB x 30sec

Part B : WOD

AMRAP 20 Minutes
Buy in – 1000m Bike Erg
Remining time AMRAP
12 Deadlifts (100/70kg)
9 Toes 2 Bar
6 Handstand Pushups

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity

STIMULUS and GOALS
How to Pace: GRIND! Pace the bike at around 80% effort to stay consistent across rounds, then move deliberately but quickly on box jump overs. Deadlifts should be done in steady sets—unbroken if efficient, or broken into 2 quick sets to protect the back. Smooth transitions will be key to maximizing rounds.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! This should feel like a sustained grind with legs and lungs working from the bike and box, while grip and posterior chain fatigue build from the deadlifts. By the later rounds, athletes will be managing breathing and midline fatigue as much as muscle endurance.

WORKOUT STRATEGY & FLOW
Bike Erg: Moderate pacing, Keep cadence steady with powerful leg drive, maintaining consistent splits across all rounds.

Deadlift: Weight should be moderate (under 65% of 1RM) allowing for reps to be completed unbroken or 2 quick sets.

Toes 2 Bar and HS Pushups: Unbroken

Part C: Gymnastics
Do 3 x sets:
10 x Banded PVC pipe Lat pulls while holding a hollow hold on the floor
30 secs Handstand hold against the wall
15 secs chin over bar pull up hold (jump to chin over if you need to)

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.