Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Box Squats @73-78% 1 RM Back Squat
5 Box Squats @73-78% 1 RM Back Squat
5 Box Squats @73-78% 1 RM Back Squat
3 Box Squats @80-85% 1 RM Back Squat
3 Box Squats @80-85% 1 RM Back Squat
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel.

WOD: For Time
21 Thrusters (40/30kg)
21 Chest to Bar Pull Ups
100m Farmers Carry 32/24kg)
18 Chest to Bar Pull Ups
18 Thrusters (40/30kg)

-Rest 2 minutes, then-

15 Thrusters (60/45kg)
15 bar muscle ups
100m Farmers Carry 32/24kg)
12 Bar Muscle ups
12 Thrusters (60/45kg)

TARGET SCORE
Intended Workout RPE: 9-9.5 – 90-95% – high to very high intensity
Target Time workout 1: sub 3 minutes
Target Time workout 2: 5 minutes
Time Cap workout 1: 5 minutes
Time Cap workout 2: 7 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE!! We all saw what the workout did to many of the athletes. Learn from their mistakes and be smart on the first workout. Pacing should be moderately aggressive on both, with calculated breaks to avoid blowing up.

How it should Feel: PAIN!! The push/pull combo is a classic arm wrecker; the heavy yoke each workout is a sneaky heart attack thrown in the mix.

WORKOUT STRATEGY & FLOW
Thruster: First weight should be unbroken, or 2 sets at most! Just suck it up and make it happen while the second weight we highly recommend breaking into 2 sets. Even if you can go unbroken you have to play it smart and know that it’s only going to get worse.

Kipping Chest to Bar: Unbroken is possible for some, however, if you know your grip or fatigue is prone to burning out then break it into quick manageable sets.

Farmers Carry: Unbroken! Take a deep breath and rock these two carries out.

Bar Muscle Ups: Plan to break more than you think. After all the pushing and pulling prior it’s better to play it safe, than push to failure out of the gate. If you plan to perform smaller sets than be aggressive on your rest.

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.

Strength & Skill

Part A:

*Do a set every 1 minute and 30 seconds.

10 Dumbbell Incline Bench Press @6/10 RPE
10 Dumbbell Incline Bench Press @6.5/10 RPE
8 Dumbbell Incline Bench Press @7/10 RPE
8 Dumbbell Incline Bench Press @7.5/10 RPE
8 Dumbbell Incline Bench Press @8/10 RPE
*Rest as needed between sets.

Part B:
*Do a set every 2 minutes.

4 Sets of
5 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up
*Rest as needed between sets.

Part C:
125 MB Abmat Sit Up

WOD: 3 Rounds
120 Double Unders
30 GHD Sit Ups
15 Strict Handstand Push Ups

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Just a classic 3-round triplet that will test your shoulders and breathing through each round. Aim for consistent round times and sets across.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! If you pace it right, it should be steady sailing through rounds 1 and 2, with a little more fight into the third.

WORKOUT STRATEGY & FLOW
Double Unders: 1-3 sets should be the goal. Take a deep breath before you start each set, and ensure that the rope gets laid down neatly after you are done.

GHD Sit Up: This is the area where you should focus on settling your heart rate and relaxing your shoulders. Be aggressive with your legs and hips every rep.

Strict Handstand Push Up: If you are good at it, aim for it to be unbroken. If not, then play to break with a quick rest 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.

Strength & Skill

5 Sets (1 set of 90 seconds)
1 “PERFECT” Clean @83-90% 1RM Clean

WOD: “Otis”
AMRAP 15 minutes
1-2-3-4-5-6-7-8-9-10…
Back Squat (1.5x bodyweight)
Shoulder Press (.75x bodyweight)
Deadlift (1.5x bodyweight)

*Start with 1 rep each. Increase each by 1 rep per round.

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Reps: 135+ (done with the round of 9s)
Minimum Reps before Scaling: 84 (done with the round of 7s)

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This workout is Similar to the iconic Linda workout, which is a total-body strength party. Refrain from overdoing the first few rounds, as they will fly by and be tempting to push. Use the time between stations as your longer rest points, and just keep moving.

How it should Feel: HEAVY and MUSCULAR ENDURANCE! It’s a slow burn, so buckle up and enjoy the ride.

WORKOUT STRATEGY & FLOW
Back Squat: Weight selected should be moveable where all sets up to 10 can be completed unbroken. Belt up if needed and stay steady through the reps.

Strict Press: This will be the hardest station as time goes up. Break early, then plan and ensure the selected weight allows for at least 5+ reps when fresh.

Deadlift: Same weight as the back squats and should be the easiest station. Use this area for calculated breaks to save your legs for the squats. Break early and often while mixing your grip every time.

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.

Strength & Skill

8 Sets (1 set every 1:30)
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk
*Start at 55-60% 1RM Split Jerk and work up to 70-73%.
**3 second pause in the dip of the Pause Split Jerk.

Sets Percentage example:
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 55-60% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 55-60% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 63-65% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 63-65% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 68% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 66% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 70-73% 1 RM Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @ 70-73% 1 RM Jerk

WOD: For Time
60 Calorie Ski/ Row/ Run/ AB
40 Hang Dumbbell Snatch (22.5/15kg)
20 Ring Muscle Ups
40 Hang Dumbbell Snatch (22.5/15kg)
60 Calorie Ski/ Row/ Run/ AB

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time: 14-16 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: STEADY! Moderate, chipper-style pacing throughout. Stay steady in the first half of this workout through the gymnastics and then push the effort if you can in the second half. Be careful; this workout will get shoulder-heavy if you let it. Make smart and calculated stops to avoid blowing up the arms.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! It’s all about the back half of the workout. Get through the rings, and then it’s time to see what you are made of.

WORKOUT STRATEGY & FLOW
Ski: Smooth and steady. This is the start, so keep effort at a moderate push pace (75-80%). On the second ski, we pick up the pace towards the end and sell out the final 10-15 calories.

Single Dumbbell Hang Snatch: The selected weight should be moderately light, where reps can be completed in sets of 10-20+.

Kipping Ring Muscle Up: Break these up sooner than later to hold consistent sets of 3-5+ reps.

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.

Strength & Skill

*Do a set every minute.

1 Power Snatch @75-85% 1RM Power Snatch
1 Power Snatch @75-85% 1RM Power Snatch
1 Power Snatch @75-85% 1RM Power Snatch
1 Power Snatch @75-85% 1RM Power Snatch
1 Power Snatch @75-85% 1RM Power Snatch

WOD: 7 Sets
400m Run with Decreasing Rest

After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest

Machine Options:
Row – 500m
Bike Erg – 1000m
Air Bike – 30 Calories

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes
Time Cap each set: None!

STIMULUS and GOALS
How to Pace: CHALLENGE! Here’s a solid cardio piece that allows you to slowly groove into a moderate-fast, consistent effort while rest decreases across sets. It only gets harder as it goes on, so play the first few sets smart, build on the pace, and sell out on the final. During the rest, it’s crucial to get your heart rate under control and steady your breathing.

How it should Feel: GASSY! This workout is like a boa constrictor. Each set gets harder and harder to breathe.

WORKOUT STRATEGY & FLOW
Run: Focus on a smooth cadence and finding your breathing with your steps. Running can be vastly improved and more fluid as you build confidence and get time on your feet!

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.

Strength & Skill

PART A:

*Do a set every 2 minutes.

5 Bench Press + 20 Dumbbell Piston Bench Press (10 each side) @6/10 RPE
5 Bench Press + 20 Dumbbell Piston Bench Press (10 each side) @6.5/10 RPE
4 Bench Press + 14 Dumbbell Piston Bench Press (7 each side) @7/10 RPE
4 Bench Press + 14 Dumbbell Piston Bench Press (7 each side) @8/10 RPE
3 Bench Press + 10 Dumbbell Piston Bench Press (5 each side) @8.5/10 RPE
3 Bench Press + 10 Dumbbell Piston Bench Press (5 each side) @8.5/10 RPE
*Rest as needed between sets.
**Score is the Bench Press weight. Dumbbell Piston Bench Press weight in the notes.

PART B:
50 Single Arm Deficit Push Up
*25 reps with right hand up on 45lb bumper plate / 25 reps with left hand up on 45lb bumper plate.
**Can scale by using a smaller plate or breaking up into 2 sets on each side.

Single Arm Deficit Push Ups – these should be done with one hand on the floor and the other hand up on a bumper plate.

WOD: 2 Sets
AMRAP 6 Minutes
1 Rope Climb (15ft)
16 Thrusters (20/15kg)
48 Double Unders
-rest 2 minute between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Rounds each set: 3+
Minimum Rounds before scaling each set: 2

STIMULUS and GOALS
How to Pace: STEADY! Eight minutes of non-stop moving where we should aim for consistent rounds and sets. Set the pace within the first two rounds and see if you can maintain it. Coming out too fast will put you in a cardio deficit where you won’t be able to recover.

How it should Feel: GASSY into CARDIO! All up and down which will keep the heart rate on a roller coaster. Control it and use the time between movements to get a quick breath.

WORKOUT STRATEGY & FLOW
Rope Climb: Big jump every time and use the legs before the arms to ascend up the rope.

Thruster: It’s an empty barbell so unbroken is the only option. Don’t pump these out and give a slight pause at the top of each rep to steady your breathing.

Double Unders: Unbroken, take a deep breath before the start and focus on relaxing your shoulders. Lay the rope down after each set to ensure you don’t come back to 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.

Strength & Skill

30 Back Squats @78-83% of 1RM Back Squat
-OR-
50 Back Squats @63-68% of 1RM Back Squat
*Break up into manageable sets that allow for short rest periods.

WOD: 5 Rounds
220 meter Run/ Row/ AB
12 Toes-to-Bar
8 Alternating Dumbbell Snatches (30/22.5kg)

TARGET SCORE
Intended Workout RPE: 8.5–9.5 – 85–95% – high to very high intensity
Target Time: sub 10 minutes
Time Cap: 11 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Pacing must be moderately aggressive (80%+) to get faster in the final two rounds. You want to be innovative in the first three rounds and not blow up. Aim to keep them consistent until you hit the 4th, and then it’s time to start getting more aggressive on transitions and cadence.

How it should Feel: GASSY and GRIPPY! Toes to bar and heavy snatches will steadily eat away at your grip. During the run you have to recover your arms in order to survive.

WORKOUT STRATEGY & FLOW
Run: Pacing should be moderately-fast (80%+) with the goal to stay under 50 seconds. Keep your hands loose and relaxed.

Toes to Bar: Unbroken is the goal, so have some chalk in the pocket for the run and get right to work. Quick broken up sets can work but stay disciplined on your rest!

Dumbbell Snatch: Heavier dumbbell today. Touch and go should be the goal but don’t be afraid to complete fast singles if it keeps you moving and efficient.

PART C: If time allows

3 Sets of Barbell Bicep Curl 21s
Each set:
7 reps Bottom to Half Way
7 reps Half Way to Top
7 reps Full Curl
*Rest as needed 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.

Strength & Skill

*Do a set every 1 minute and 15 seconds.

5 Power Snatch @68-70% 1 RM Power Snatch
5 Power Snatch @68-70% 1 RM Power Snatch
4 Power Snatch @73-75% 1 RM Power Snatch
4 Power Snatch @73-75% 1 RM Power Snatch
3 Power Snatch @78-80% 1 RM Power Snatch
3 Power Snatch @78-80% 1 RM Power Snatch
2 Power Snatch @83-85% 1 RM Power Snatch
2 Power Snatch @83-85% 1 RM Power Snatch
*All reps done as singles, rest no longer than 3-5 seconds in between reps.

WOD: AMRAP 20 Minutes
2 Ring Muscle Ups/ Burpee C2B
4 Handstand Pushups/ 8 HR Pushups
8 Kettlebell Swings (32/24kg)

TARGET SCORE
Target Rounds: 15+
Minimum Rounds before scaling: 10

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Nate is a great workout to learn how to pace and work on consistent round times for a longer time frame. Small sets and quick rounds sound like fun, but let me assure you that after a few rounds, you will look at the clock and see there are 18 minutes left, and then reality hits. Aim for consistency and establish a pace early on that can be replicated across. The final push should be the final 5 minutes. On the minute would be a great goal to try and hold.

How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! What’s bad about this workout is that there is no reason to stop. It’s all about controlling your heart rate and staying moving. Don’t over-rush to each station, use a 5-10-second transition.This is a fun push, pull, push, pull combo each round. We need you to focus on using your Hips for each movement! And then push into the intensity as much as you can without blowing up!

WORKOUT STRATEGY & FLOW
Ring Muscle Ups: Aim to make these smooth! We want to focus on staying tight in the back swing and a well timed kip into the dip

Handstand Push Ups: We don’t hit these very often, but this is a great workout to get some volume in with them. Find a great tripod position and aim to have your hips loaded into your kip as soon as you hit the bottom!

Kettlebell Swings: This is the worst part of the workout. Work to have these unbroken as much as possible. Keep these reps smooth and steady while breathing at the top with a slight pause. Keep a tight core and don’t be afraid to let your chest drop each round to load your hips and posterior chain for maximal power each swing (saves the arms!).

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.

Strength & Skill (A)

*Do a set every 2 minutes.

2 Tall Push Jerk + 2 Split Jerk + 2 Jerk Balance + 2 Jerk @5-6/10 RPE

4-5 Sets

*Focus on perfect technique.

Strength & Skill (B)

10 minute EMOM
Even minute: 8- 10 Rope Pull Ups from seated position
Odd Minute: 10 V- Ups

STIMULUS and GOALS
How to Pace: STEADY. The goal is to work on strict pulling strength and core/hip flexor strength
How it should Feel: MUSCULAR ENDURANCE. Biceps and Core will feel these.

WORKOUT STRATEGY & FLOW
Rope Pull Ups: Alternating arms for each pull. Leave heels on ground to scale.
V ups: Try to get on Tailbone at top of each rep.

SCALING
10 minute EMOM
Even minute: 6-8 Rope Pull Ups leaving HEELS DOWN from seated position
Odd Minute: 15 Ab Mat Situps

WOD: 3 Sets
AMRAP 3 Minutes
12 Deadlifts (70/50kg)
9 Hang Cleans
6 Push Jerks
*Each round must remain unbroken
-rest 1 minute between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Rounds each set: 3+
Minimum Rounds before scaling each set: 2

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s a nasty little spin on the classic hero workout “DT.” Your grit, grip, and endurance will be tested as you try to sustain unbroken rounds. 12-9-6 has to be completed without putting the barbell down, so make sure you don’t even think about lifting if you don’t even have a shot. Aim for two rounds; if you are an animal, then 1 round every minute is the gold standard.

How it should Feel: GRIPPY, GASSY and MUSCULAR ENDURANCE! Weight is the same for all 3 lifts and it adds up quickly. Be strategic during your rest and focus on shaking out your grip.

WORKOUT STRATEGY & FLOW
Deadlift: Mix your grip if you are comfortable transitioning to the overhand grip after the final rep . Don’t hesitate at all during these and focus on breathing.

Hang Power Clean: Focus on a big hip drive while catching in the front and loosening up your hands to save your grip.

Push Jerk: Keep the hangs open and explode with your hips on each rep to propel the bar overhead.

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.

Strength & Skill

Wave 1 (0:00-3:00)
3 Power Clean @75% 1RM Power Clean
2 Power Clean @78% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean

Wave 2 (3:00-6:00)
3 Power Clean @75-78% 1RM Power Clean
2 Power Clean @80% 1RM Power Clean
1 Power Clean @83-85% 1RM Power Clean

Wave 3 (6:00-9:00)
3 Power Clean @80% 1RM Power Clean
2 Power Clean @83-85% 1RM Power Clean
1 Power Clean @88-90% 1RM Power Clean
*Rest as needed between waves.

WOD: 2 Sets
Ski 500m/Row500/ Run 480/ Erg1000
-Rest 1 minute-
Row 500 meters/ Run 480/ Ski 500m
-Rest 2 minutes-
Bike Erg 1000 meters/ Row500/ Ski 500m/ Run480m
-Rest 3 minutes between sets-
*Scoring each individual machine time every set.

TARGET SCORE
Target Time each set: sub 8 minutes 30 seconds (men)/9 minutes (women) (Includes 3 minutes of rest)
Time Cap each set: 9 minutes 30 seconds (men)/10 minutes (women)

STIMULUS and GOALS
How to Pace: CHALLENGE! Here’s a solid cardio session where we should see increasing effort across sets as rest time improves. Take the first round through as a primer and see if you can match or get faster as the sets go on.

How it should Feel: CARDIO! All the machines where intensity should stay up while trying to get your heart rate under control during the rest.

WORKOUT STRATEGY & FLOW
Ski: Effort should be moderately-fast while being cautious on not coming out hot. This is the start of each set, so move but be smart and know that it’s only a 60-second rest after.

Row: Pacing should increase just a little from the ski. Breathe through the motion, and always finish your pull before returning.

Bike Erg: Here, we can attack, not all out, but with a solid push-pace effort that we know can be replicated across all 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.