Strength & Skill:

*Do a set every 2-3 minutes.

10 Sumo Deadlift @ 7/10 RPE
10 Sumo Deadlift @ 7.5/10 RPE
8 Sumo Deadlift @ 8/10 RPE
8 Sumo Deadlift @ 8.5/10 RPE
6 Sumo Deadlift @ 9/10 RPE

Directly after each set of Sumo Deadlift
Perform
10 Dumbbell Bench Press
10 Double Dumbbell Bent Over Row
*Rest 90 seconds in between sets.

WOD: AMRAP 12 Minutes
24 Power Clean and Jerks (50/35) (in sets of 6+)
48 GHD Sit Ups (in sets of 12+)

TARGET SCORE
Target Rounds: 3+
Minimum Rounds before Scaling 2

STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND! Big sets where there’s a minimum work requirement to keep you honest. Push through the cleans at a near non-pace and fight to stay moving on the GHD. This is meant to be as much of a mental test for you as physical. Stay strong, and know it’s just 12 minutes.

How it should feel: MUSCULAR ENDURANCE! Wind pipes are going to be tested, as these two movements will have you going up and down like a roller coaster.

WORKOUT STRATEGY & FLOW
Power Cleans and Jerks: These are light weight (40%) exercises where you have to hit at least 6+ touch reps every time. We would like to see these reps completed in 2-3 sets, so challenge yourself here while being smooth and steady with the barbell.

GHD Sit Ups: You need to hit 12+ reps before stopping, so I recommend pausing at the top for a quick second every rep and trying to hold that pace through all 48 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:

Strength A:

5 Minutes (Every minute on the minute)
2-3 Power Snatch @ 68-70% 1 RM Power Snatch

Strength Part B:

5 Minutes (Every minute on the minute)
1-2 Squat Snatch @ 75-80% 1 RM Snatch

*If you’re feeling good, you can take 2-3 more singles to build to a heavier percentage.

WOD: 4 sets (1 set every 6 minutes)
220m Run/ 250m Row

-into-

3 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats

-into-

200m Run

**Wear a vest if you plan to during Murph.

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 5 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY! He’s a fun Murph prep that Rich tested a few weeks back. Be swift and consistent through the run and rounds while aiming to keep or slightly improve set times.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Short runs and quick sets will have you moving at a nearly non-stop pace. Wear the vest if you want a real full-body pump.

WORKOUT STRATEGY & FLOW
Run: Go moderate-fast here (75%+) and aim to stay under 50 seconds. Focus on relaxing your shoulders while setting into a steady breathing pattern.

Strict Pull-Ups: Chin-ups or regular, it doesn’t matter. Just try to complete these unbroken or two quick sets to stay on pace.

Push-ups: Same as the pull-ups, the goal is to be unbroken, but don’t be afraid to break; it helps avoid failure.

Squats: Non-stop here while relaxing the arms. On that final 3rd set, slow down the last five reps to prep for the run.

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 30 seconds.

3 Back Squat @ 70% 1RM Back Squat
3 Back Squat @ 70% 1RM Back Squat
3 Back Squat @ 75% 1RM Back Squat
3 Back Squat @ 75% 1RM Back Squat
3 Back Squat @ 80% 1RM Back Squat
3 Back Squat @ 80% 1RM Back Squat

WOD: 

AMRAP 4 Minutes
20 Box Jump Overs (24/20)
Row-Ski Erg 21/16/ AB 21/16/ Run 220m
Max Burpee in the time remaining

-rest 3 minutes-

AMRAP 4 Minutes
Row-Ski Erg 21/16/ AB 21/16/ Run 220m
30 Burpee
Max Box Jump overs in the time remaining

-rest 3 minutes-

AMRAP 4 Minutes
30 Burpee
20 Box Jump Overs (24/20)
Max Cal Erg /AB

*Only scoring max reps.
**If you only have 1 piece of cardio equipment sub 100 Double Unders.

TARGET SCORE
Target Reps each set: 35/30+
Minimum Reps before scaling each set: 20/16

STIMULUS and GOALS
How to Pace: CHALLENGE! 3 cardio hungry workouts where we want to see if you can hold a moderately-high effort through the first 2 movements and have enough in the tank for the max reps at the end. Focus on getting your heart rate under control during the break and be ready to rock and roll when the time hits

How it should Feel: GASSY! Don’t be afraid to hurt a little bit here, as you have a decent rest after each set. Don’t walk away from that final set feeling you had more to give.

WORKOUT STRATEGY & FLOW
Box Jump Over: This will probably be the slowest station. Regardless, we want a constant, moderately-fast pace that’s breathable and doesn’t torch the lungs. A great goal should be sub 90 seconds (or close) on 20 reps. That’s 6-7 rep severy 30 seconds.

Erg: Hit it with a few quick pulls to get the fan moving, then settle into a moderate push pace effort where you focus on breathing through the motion and using total body. Try to stay near the minute mark here.

Burpees: Always a slap in the face, just get down onto the floor into that moderate-fast effort. keep the stomach tight to avoid taking too much work into the lower back

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:

Strength A:

*Do a set every 3min

10 Incline DB Bench Press @7-8/10 RPE
x 4-5 sets
3-2-x-1

**Tempo is 3:0:X:1 meaning 3 sec down, 2 sec pause, Xplode up, 1 sec at top.
***Can use dumbbells if needed for more appropriate loading but get good stretch at the bottom and squeeze pecs at the top. Kettlebells are even more helpful for this.

Strength B:
After each set of Bench perform
Superset 5x Tempo Pullup, Chin over Bar
* 2-2-3-0

Strength C:

Perform straight after Pullups:
10 Heel Elevated Goblet Squats

WOD: For Time
1000m Row
-rest 1 minute-
Max Bench Press (bodyweight) Should be able to perform at least 3-4 reps each set. If you are doing more than 7-8 reps on your first few sets, you are probably going too light.

*Keep going until 50 reps of Bench Press are completed

TARGET SCORE
Target Time: sub 25 minutes
Time Cap: 27 minutes

STIMULUS and GOALS
How to Pace: STEADY! We have another great “pump” for the day. We want to push with some intensity on the bench and rower but not go all out.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Your chest will be on fire as you start to find your sticking point!

WORKOUT STRATEGY & FLOW
Row: A 5k pace or slightly slower is a fine starting point on the rower. You get a minute rest before and after so you can push this a bit. Use big leg drive and lean so you can save those arms!

Bench Press: Leave 1-2 reps in the tank each set then leave it all out there as you are in the 40+ rep range. Be SAFE and don’t do this alone or have a viable bail out strategy.

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:

Strength A:

*Do a set every 2 minutes.

1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE

*Pause Split Jerk: pause in split for 3 seconds.
**Don’t drop barbell in between reps or movements.

Strength B:

3 Sets
5 Tempo Bulgarian Split Squat (5 seconds down, 5 seconds up)
20 Side Forearm Plank Lifts (10 each side)
:30 Handstand Hold (wall facing if regular is too easy)

**Double Kettlebell Front Rack TEMPO Bulgarian Split Squats

WOD:

40-30-20
Dumbbell Snatches (25/17.5kg)
20-15-10
Toes-to-bars

TARGET SCORE
Target Time: 8-10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Moderately heavy dumbbell paired with another grip intensive movement. These workouts are designed to test your grit and strategy to sustain a steady workflow without blowing up your grip. Find a partner of similar skill level and tackle this quarterfinal workout like it matters. Make sure someone takes charge and does the counting while controlling the pace.

How it should Feel: GRIPPY and GASSY! Communicate with one another and don’t be afraid to call an audible if the arms are starting to fail.

WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Sets of 10 or more is a great goal. It’s better to break early, then to get into that middle round and have no pull left. Be overly aggressive with your hip drive and breathe at the top of each rep.

Toes to Bar: Similar to the dumbbell snatch, it might be wise to do smaller sets with a short rest then to go big and get stuck staring at the bar. Manage the grip fatigue through the middle then blow it out at the end!

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:

Every 2-3min:

5 Sumo Deadlift @ 7/10 RPE
5 Sumo Deadlift @ 8/10 RPE
5 Sumo Deadlift @ 8/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE

Straight into without rest

6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE

*Tempo is 3 seconds down and up.
**Think about taking the hands out wide on the way down and then bringing them back in towards each other at the top

WOD: 2 Rounds

100m 2xKB front Rack Carry 2×24/16
30m single DB Overhead Walking Lunge
100m 2x KB Farmer Carry
30m single DB Overhead Walking Lunge

TARGET SCORE
Target Time: 20-25minutes
Time Cap: 25min

STIMULUS and GOALS
How to Pace: GRIND! Pick your poison today. Think of a way that allows you to complete each task with little to no breaks or prolonged rest periods. Remember, the more transitions you add, the less time the equipment will spend moving.

How it should Feel: MUSCULAR ENDURANCE! You are going to be under constant duress here. Don’t overthink it; just move and get the work done.

WORKOUT STRATEGY & FLOW
Front Rack: rest when needed under fatigue. Breathe, keep chest up and stomach tight, and try not to over lean forward.

Farmer Carry: Tilt the dumbbells forward and don’t crunch the hips.

OVH DB Lunges: Focus on keeping chest up, arm locked out overhead especially at he bottom of the lunge. Try and complete 1x length of the gym on each arm.

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:

10 Front Squat @ 6/10 RPE

-Then-

Every minute on the minute for 5 minutes perform 3 Front Squat @ 65% 1RM Front Squat

-Then-

10 Front Squat @ 6.5-7/10 RPE

WOD: AMRAP 30 Minutes
2 Mile Run (Big Loop run)
AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining.

*Strict Chest to Bar Cindy:
5 Strict Chest to Bar Pull Ups
10 Push Ups
15 Air Squats

TARGET SCORE
SCORE = Rounds + Reps of Strict Cindy
Target Rounds: 12+
Minimum Rounds before scaling: 7

STIMULUS and GOALS
How to Pace: STEADY! Moderate intensity. Another Monday, another Murph Prep grind. We should start the run with a controllable effort that is sustainable and allows us to dive right into strict Cindy. Save a little on the run because it’s going to be a grind through the remaining time.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! After a long run you gotta dig deep here to stay within the target range.

WORKOUT STRATEGY & FLOW
Run: Pacing should be moderate, around 70-75% of PR mile time. Focus on maintaining a steady breathing pattern while relaxing the arms/shoulders.

Strict Chest to Bar: We prefer a pronated grip here, but it is not mandatory. Just try to do multiple reps at a time up until it would result in failure. Then drop to singles.

Push Ups: As always, play it smart here by being mindful of upper body fatigue. Quick, smaller sets are fine while resting off your hands.

Squats: This is the area where you need to be smooth and steady with a non-stop effort. Relax yours and don’t blow up your legs.

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:

Power Snatch

Build to tough single Power Snatch.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

WOD: Every 3:00 (4 sets) (12min)
40m Walking Lunges / 40mSled Push (Light)
15 GHD’s (parallel)

-rest 2:00-

4 sets:
20x Goblet Squats/ *Sled drag
10 Strict Toes to Bar
20x Goblet Squats
15 Toes to Ring
-rest 2:00 between sets-

*Sled drag is walking backwards with a harness. If harness is unavailable then use your arms and lighten the weight a little

4 sets:
8 Single arm Kettlebell Waiter holds box step ups (12/10) (Moderate weight) (Left Leg)
8 Single arm Kettlebell Waiter holds box step ups (12/10) (Moderate weight) (Right Leg)
16 Hip Extensions/ GHD Back Ext
-rest as needed between sets-

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! The primer is getting the core and legs ready/engaged while the four sets just whip the hammies and slice up the core. Moderate-slow pacing on the first part while challenging yourself to stay moving through the four sets.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! You might be walking on your hands out of the gym due to the lower/midline being out of order.

WORKOUT STRATEGY & FLOW
Lunges/ Sled Push: It’s empty so give a slow jog just to get the legs nice and warm.

GHD Sit ups: Still tough to do, so be explosive and on each rep.

Goblet Squats/ Sled Drag: Sled drag is walking backwards with a harness. If a harness is unavailable, then use your arms and lighten the weight a little. Heavy, lean into the backward walk and try to stay moving. The goal should be at least 20m unbroken sections.

Strict Toes to Bar: You might need to break into 2-3 sets as the workout continues.

Toes to Ring: Go unbroken and really emphasize a powerful kip/hip drive.

Kettlebell Waiter Hold Box Step Ups: Simply use a load you can move smooth with thorough all 8 reps each leg

Hip Extension: These will get your posterior chain moving! Aim to move at a controlled speed without breaking if possible. You don’t have to control the eccentric but try to keep some tension throughout.
——scale to Barbell Good Mornings if needed

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:

Split Jerk:

Take 10-15 minutes to build to a tough but quality single Split Jerk.
*Focus on strong stacked positions

Approaching “Heavy Singles” aka 1RM
Workout Definition

Today you will be performing building to a heavy single. The ultimate goal of this is to use the time frame and go by feel as you build in weights. There are many different approaches to this. Some people like to do gradual builds and others like to make big jumps. In addition, some people don’t like to move onto a new weight until they hit the last one while others are comfortable moving up after a miss depending on the way the fail felt. At the end of the day this is not only an opportunity to find a 1RM (OR Heavy Single) but a chance to learn about yourself as an athlete.

If you are looking for some approaches here are two favorites below:

1. All singles. Start at around 50% of your desired 1RM/Heavy Single and just keep building.

2. 3-2-1-1-1-1… rep scheme. The 3 and the 2 should be around 50% and performed as all singles. Don’t have to limit yourself to 5 singles but this scheme is more focused on making a little bit bigger jumps.

Last note is not to get hung up on what your 1RM/Heavy Single is. We are doing this as a part of training so if you don’t PR it’s not the end of the day. Good luck!

WOD: AMRAP 15 Minutes
9-15-21-27
Dumbbell Snatches (30/22.5)
Dumbbell Step Back Lunges (30/22.5)

-in remaining time-
Max Rounds:
3 Wall Walks
60 Double Unders

TARGET SCORE
SCORE = Total Reps
144 reps is through all the Snatches and Lunges

Target Reps: 396+ (through 4+ rounds of Wall Walks and Double Unders)

**Minimum Reps before Scaling:**270 (through 2 rounds of Wall Walks and Double Unders)

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Ascending rep schemes are always harder to estimate the effort required, so we want to see a steady and consistent pace. Know in the back of your mind that rounds/sets only take longer as you climb, so be methodical with every movement and breathe. Once complete, attack the remaining minutes with a quick amrap.

How it should Feel: MUSCULAR ENDURANCE!
All grind on the first part while the max rounds will put the finishing touches on a total body beat down.

WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Weight is moderately heavy and will begin to wear you down after a few sets. It might be wise to start breaking reps into two sets on the 21-27. Be explosive with your hips and breathe at the top.

Single Dumbbell Step Back Lunges (held however you’d like): Just one dumbbell, so find a comfortable hold that doesn’t wreck your shoulders and allows you to breathe. Try to keep these as close to non-stop as possible.

Double Unders: Legs might be jelly, but try to keep them unbroken throughout the remaining time. Lay the rope down after each set.

Wall Walks: Might not have to do too many here, so try to touch and go reps. If needed, give a quick shake-out at the bottom of each rep.

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:

Power Clean:
Build to a tough single Power Clean in 10-15 minutes.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

Approaching “Heavy Singles” aka 1RM
Workout Definition

Today you will be performing building to a heavy single. The ultimate goal of this is to use the time frame and go by feel as you build in weights. There are many different approaches to this. Some people like to do gradual builds and others like to make big jumps. In addition, some people don’t like to move onto a new weight until they hit the last one while others are comfortable moving up after a miss depending on the way the fail felt. At the end of the day this is not only an opportunity to find a 1RM (OR Heavy Single) but a chance to learn about yourself as an athlete.

If you are looking for some approaches here are two favorites below:

1. All singles. Start at around 50% of your desired 1RM/Heavy Single and just keep buidling.

2. 3-2-1-1-1-1… rep scheme. The 3 and the 2 should be around 50% and performed as all singles. Don’t have to limit yourself to 5 singles but this scheme is more focused on making a little bit bigger jumps.

Last note is not to get hung up on what your 1RM/Heavy Single is. We are doing this as a part of training so if you don’t PR it’s not the end of the day. Good luck!

WOD: 5 sets (1 set every 5 minutes)
30/24 Calorie Echo Bike/ Run
30/24 Calorie Ski (OR Row)/ Run

TARGET SCORE
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
We want to see a moderate, sustainable push pace effort that can be held across all sets. Settle into a comfortable pace early on and keep the heart rate under control. Transitions should be seamless and get the machines up to speed quickly. The goal for each station should be around 90-100 seconds.

How it should Feel: GASSY into CARDIO! Make sure to have some fluids nearby. This is going to be a long one.

WORKOUT STRATEGY & FLOW
Echo Bike: Remember to push and pull with the arms to help assist your legs. Keep the chest/eyes up to allow for a clear breathing pathway. Ramp the bike up for the first 4-6 calories, then settle into a smooth 75-80% effort.
Run: Fast but comfortable at 75-80%
Row/Ski Erg: Use your total body and breathe through motion. Remember to roll the shoulders out on the reload-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.