WOD: 3 sets @ consistent 70-80% intensity
AMRAP 5 minutes
4 Burpee Box Jump Overs (24/20)
8 Dumbbell Snatch (22.5/15kg)
12 Calorie Row/ AB/ Run
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Reps each set: 96+ Reps (4+ Rounds)
Minimum Reps before scaling: 72 Reps (3 Rounds)

STIMULUS and GOALS
How to Pace: STEADY! Short reps with fast movements across 5:00 amraps will have your heart bouncing up and down. Being steady and consistent on each station will be the goal while keeping aggressive transitions. First set should be the “test pace” and then the next two times through is trying to mimic or increase pacing across.

How it should Feel: GASSY! Up and down, in and out like a fast food restaurant. Control your breathing and get that heart rate back down during the rest.

WORKOUT STRATEGY & FLOW
Burpee Box Jump Over: It’s only four so just stay steady and don’t go crazy here. It does you no good to sprint.

Dumbbell Snatch: Smooth and steady while breathing at the top for unbroken sets every time. Be violent with your hip drive to launch the weight overhead.

Row: Don’t waste any time getting it moving. Pacing should be moderate to moderately fast (70-75%+) with the goal to finish under 40 seconds. Make sure the straps are set up where you don’t have to tighten them and you can slide in and out.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 60-65% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 60-65% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch

*All touch n go.

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

For Time
Accumulate 100 Alternating Leg V-Ups holding 5kg plate
*Each time you break complete 10 Supermans

STIMULUS and GOALS
How to Pace: Steady. 7/10 RPE — Breath though each rep.

How it should Feel: MUSCULAR ENDURANCE – Fatigue in the abs will set in!

WORKOUT STRATEGY & FLOW
Alternating Leg V Ups: Begin each rep from the hollow position. This is different than the V Up standard we see in CrossFit.
Supermans: Each time you raise into Superman then lower back to start that is 1 rep.

SCALING
The SCALING aim: Less volume with similar stimulus
For Time
Accumulate 70 Alternating Leg V-Ups
*each time you break complete 5 Superman

WOD:

30 Kettlebell Deadlifts (2×24/16)
15m Walking Lunge (2×24/16)
30 Kettlebell Deadlifts (2×24/16)
-rest 1:1-
20 Kettlebell Hang Cleans (2×24/16)
15m Walking Lunge (2×24/16)
20 Kettlebell Hang Cleans (2×24/16)
-rest 1:1-
20 Kettlebell Deadlifts (2×24/16)
15m Walking Lunge (2×24/16)
20 Kettlebell Deadlifts (2×24/16)
-rest 1:1-
10 Kettlebell Hang Cleans (2×24/16)
15m Walking Lunge (2×24/16)
10 Kettlebell Hang Cleans (2×24/16)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: 2-3 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! We are bouncing back and forth on kettlebell deadlifts and hang cleans with increasing weights paired with a decreasing sled push weight. Reps will go down, but distance goes up as the weight drops, so be ready to grind through these quick chippers with a moderately aggressive pace. The goal should be to complete each station with as few breaks (if any) as possible.

How it should Feel: HEAVY and GASSY! These will put your body in some uncomfortable pain, but in a rewarding way once it’s all said and done. Fight hard through each set, and don’t be afraid to hurt.

WORKOUT STRATEGY & FLOW
Double Kettlebell Deadlift: Goal for both workouts regardless of the weights should be 1-3 sets. If you plan to break more than once, ensure that the rest is quick and you get right back to work.

Weighted Lunges: Keep it Steady. Relax your hands as much as possible to save your grip with the kettlebells.

Double Kettlebell Hang Clean: These will be the most challenging and should be broken up from the start. You will have a break after, so if you catch rhythm, keep the weights flowing for as long as possible.

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.

5 Bench Press @ 65% 1 RM Bench Press
5 Bench Press @ 65% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
1 Bench Press @ 80% 1 RM Bench Press
1 Bench Press @ 80-85% 1 RM Bench Press

WOD: 

Strict JT
21-15-9
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push Ups
-rest 3 minutes-

“Pulling JT”
21-15-9
Strict Pull Ups
Feet Elevated Ring Rows
*50m Dumbbell (or Kettlebell) Farmers Carry after each set (2×24/16)

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each set: sub 10 minutes
Time Cap each set: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! For workout 1, it is all push into straight pulling/holding for workout 2. This is one of the workouts designed to take you to the edge of muscle fatigue. You want to be strategic with your sets to avoid falling off and hitting failure. Once you’ve reached it, it’s just a waiting game until you can streak out singles. Once you think it’s over, we rest and enter another arm wrecker that is all pulling. Be cautious early on and enjoy the pump.

How it should Feel: MUSCULAR ENDURANCE! It’s like your arms and shoulders have just been put through a meat grinder, which has been filled with air to the point of exploding.

WORKOUT STRATEGY & FLOW
Strict Handstand Push Up: The goal should be 4-8+ reps at a time. The first time, you will feel the best, but that doesn’t mean you should go unbroken and fry your arms. Play the long game and take breaks early and often.

Strict Ring Dip: Break early and often as well here (4-8+). These will fry your triceps, making the push-ups 10x’s harder.

Strict Push-ups: As above, these will be very humbling for those who are great at them. They honestly could turn into 2-3 reps at a time.

Strict Pull Up: 3-5 reps at a time and try to avoid singles if possible/

Feet Elevated Ring Row: At least 5 reps here is what we want, which will be difficult so take the extra break if needed.

Double Kettlebell Farmer’s Carry: Unbroken should be the goal, or half way before breaking at minimum. Chalk up really well before starting each carry.

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:

2 Rounds

*Do a set every 1 minute and 30 seconds.

1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

Part B:
Prep and Set up then:
*Do a set every 1 minute and 30 seconds.

3 Back Squat @ 70-75%
3 Back Squat @ 70-75%
3 Back Squat @ 70-75%

WOD: For Time
Buy in: 45/35 Calorie row/ski Erg/ Run / AB

2 Rounds
45 GHD Sit Ups
45 Push Press (45/30)

Buy out: 45/35 Calorie row/ski Erg/ Run / AB

TARGET SCORE
Intended Workout RPE: 6-7 – 60-70% – moderate intensity
SCORE = Total Time

STIMULUS and GOALS
How to Pace: STEADY! We have a big buy-in on the bike before you dive into 2 large-set rounds. Moderate pacing across, but don’t be too soft since it’s scored on the back end with the max calorie bike. Grind through the 2 rounds with a methodical pace that leaves enough time where it matters.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! It starts and ends with cardio, and sandwiched in the middle is a core and shoulder beatdown.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing off the start should be moderate (70%) with the goal to finish under 2:30. Focus on breathing while relaxing your arms as much as possible. Depending on the time remaining will dictate your effort. Anything over 2:00 should mimic the first bike. Under, we can have that effort increased a little for a strong finish.

GHD Sit Up: Just try and be as close to non-stop as possible on these. A violent hip drive with fast hands will help launch the body up for each rep. Pause for a half second at the top to breathe.

Push Press: Weight should be light and allow for at least sets of 15 or more. Maybe in the first set, we should try for a larger number and then go into a negative rep scheme (20-15-10). Remember, it’s a push press, not a push jerk.

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 @ 73% 1RM Snatch
1 Power Snatch @ 75% 1RM Snatch
1 Power Snatch @ 75% 1RM Snatch
1 Power Snatch @ 78-80% 1RM Snatch
1 Power Snatch @ 78-80% 1RM Snatch

WOD: 1-2-3-4-5-6-7-8-9-10
Power Snatch (60/45)
Burpee Pull Up

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! Ascending ladders are always tough to judge. Especially ones like this that rely heavily on strength and cardio endurance. How you start is how you should end (minus a little push on the final set). Take it one rep at a time while controlling your tempo and breathing.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! A lot of ups and downs with heavy pulling will make for a shoulder wrecker. Stay within your limits, and don’t try to be a hero on those early sets.

WORKOUT STRATEGY & FLOW
Power Snatch: Weight is moderate (under 75% of 1RM Power snatch), where singles should be the game plan across all sets. There is no sense in going touch and go to fry your shoulders and grip off the back.

Burpee Pull Up: Smooth and steady here while staying as close to non-stop as possible. Pause at the bottom of each rep to breathe. Ensure you mark a line for your hands to land for consistency on your 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

Part A:

*Do a set every 2 minutes.

2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean

*2 Positions are just above parallel and parallel.

Part B:

For Time:
40-30-20-10-5
– MB Situps or GHD
-Handstand Hold in seconds (accumulate the seconds, does not have to be unbroken)

*Choose from the following based on the standard of being able to hold 40 seconds unbroken.
Box Handstand Hold
Wall Handstand Hold (back to wall)
Box Handstand, Wall Facing Handstand, Freestanding (if you can do at least 30 seconds unbroken)
Freestanding Handstand

WOD: 4 sets: @ RPE 7/10
15 Wall Balls (10/7)
30 Double Unders
15/12 Calorie Row/ AB/ Ski/ 100m run
30 Double Unders
-2 minutes rest between sets-

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY! There’s no sense in trying to burn the house down. We want to approach each set with an effort that allows for consistency in pace and reps across the team. Where time can be improved is the amount of time spent on transitions. Speed things up as the workout goes on for decreased set times.

How it should Feel: GASSY into CARDIO! There is no real reason to stop during the sets. We have designed this so you can keep unbroken sets throughout while maintaining moderate intensity. You shouldn’t have to kick it into high gear at any point.

WORKOUT STRATEGY & FLOW
Wall Balls: UNBROKEN, plan and simple here. Take a deep breath before starting, and focus on being smooth.

Double Unders: Unbroken as well, so ensure your rope is laid out correctly every time, and control your breathing to minimize trip-ups.

Row: Get the fan moving quickly while getting up to a moderate pace (70%+). The goal should be sub 55 seconds while slowing down the final 2-3 calories.

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:
4 rounds:
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 1 minute between rounds-

Part B:
For Time:
Accumulate 2 minutes of Handstand Hold
Each time you break complete 2 Wall Walks

*Cap will be 10 Wall Walks or 5 “Breaks” [After the 5th round, continue the hold until you hit the 2 minute goal]

*Choose from the following based on the standard of being able to hold 30 seconds unbroken: Box Handstand, Wall Facing Handstand, Freestanding [if you can do at least 30 seconds unbroken]

WOD:

20/16 Cal Air Bike/ Row 30/26 Cal
10 Ring Muscle Ups/ 15x C2B + 15x Narrow Pushups
21m Farmers Carry Walking Lunge (2×32/22kg)

TARGET SCORE
Target Time: sub 4 minutes
Time Cap: 6 minutes

STIMULUS and GOALS
How to Pace: SPRINT! This is the finale, so be ready to hurt. You will attack from start to finish with the mindset that you are not stopping, no matter what.
How it should Feel: GASSY into LACTIC ACID PARTY! Till the wheels fall off, get that tattooed on your arm so you don’t forget.

WORKOUT STRATEGY & FLOW
Bike: SPRINT!!! 90-95% effort is what we want. Only slow down the final 2-3 calories to somewhat breathe before the rings. Sub 60-seconds would be fast!
Kipping Ring Muscle Up: If you know you can’t do it unbroken, break it into aggressive quick sets. If you can go unbroken, don’t even think about breaking, no matter how bad it hurts.
Dumbbell Walking Lunges: I don’t know how else to say this: those dumbbells are babies, and if you drop them, then they fall into a crocodile pit. Don’t let that be on your conscience for the rest of your life.

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:
In as few sets as possible, accumulate 40 Bench Press at 75-80+%.

*Score weight and sets.

Part B:
In as few sets as possible, accumulate 40 Back Squat at 75-80+%.

*Score weight and sets.

WOD: 7 Rounds
10 Calorie Bike/ 100m Run/ 200m Row
1 Rope Climb
10 Box Jump Overs (24/20)
1 Rope Climb

TARGET SCORE
Target Time: sub 11 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND! This one is all about starting hot and trying to hold on. You need to be aggressive on the transitions with little to no lost time between movements. Be consistent on rounds, and if you are too conservative from the start, then you will be left behind.
How it should Feel: GASSY and MUSCULAR ENDURANCE! Don’t be scared. Just keep attacking until the very end.

WORKOUT STRATEGY & FLOW
Bike: You have to be aggressive here! We want a near-sprint effort every single time (85%+). When you get on the bike, get the wheels turning fast before settling into your pace. By the time you ramp it up, it will be almost no time before you wind down the final 2 calories. Sub 30 seconds is the goal.
Rope Climb: Get right to work! No hesitation, big jump, and get those legs up high for fewer transitions.
Box Jump Over: Stay moving through these with a non-stop effort. You don’t have to rebound, but don’t pause for too long at the bottom.

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.

3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 60-63% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 65-68% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 70-73% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 75-78% 1RM Snatch

Part B: Gymnastics Strength
3 rounds of 40 seconds of work/20 seconds of rest:
-Weighted Hanging Knee Raises [20/14 Med Ball] -Side Plank Hold [20 seconds per side]

–Rest 1 minute between rounds, start at the top of the next minute so technically it will be 1 minute 20 seconds of rest

WOD: 

Row 400m/ run 300
15m Handstand Walk/ x5 Wall walks or Inchworm
Row 600m / run 400
21m Handstand Walk x 7
Row 800m/ run 600

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Just rowing and getting inverted. Stay aggressive on the row, but not at the expense of affecting your ability to kick right up and handstand walk. If gymnastics is your A game, there’s nowhere to hide, so be ready to work.
How it should Feel: GASSY! Move on that rower and then see how you are on your hands. The rest is up to you; how bad are you willing to hurt?

WORKOUT STRATEGY & FLOW
Row: Pacing should be moderately fast with consideration of slowing down the final 50m to prepare for the handstand walks. When you get on the rower, give a few quick, short pulls to ignite the fan before settling into your pace.
Handstand Walk: Unbroken if you have it in the tank. Distances are nothing extreme, so try to limit the amount of breaks taken.

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 2 minutes.

1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 73-75% 1 RM Power Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 78-80% 1 RM Power Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 83-85% 1 RM Power Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 85+% 1 RM Power Clean

*I want this to be “touch n go”. No putting the barbell down.

WOD: 5 Rounds
800m Run /1000m Row
10 Clean and Jerks (70/50)

TARGET SCORE
Target Time: sub 25 minutes
Time Cap: 30 minutes

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE! This one is all about strategic and sustainable pacing right at the edge of your ability! You can’t start too hot and blow up. You’d never run your 1st 1k the fastest out of a 5k so don’t do this on this 5 round run based workout. Don’t be slow on round 1 but don’t have your fastest round. Remember how many workouts Rich started the middle of the pack and passed people the last rounds of the workouts in his career. We love negative splits or at least consistent rounds. So if you wanted sub 22:00, something like this could work for splits: 4:30, 4:24, 4:24, 4:18, 4:00
How it should Feel: CARDIO into PAIN!!! Think of it as 20+ minutes of threshold running and lifting that you are able to just hold on and empty the tank on round 5! Rounds 3 on will hurt a lot! Don’t get soft.

WORKOUT STRATEGY & FLOW
Run: See pacing above for more, but hold about 85-90% effort through rounds 1-4 and then round 5 empty the tank. Running outside will be a fun switch up that will really test us! The firs 100-200m after each clean and jerk set will be tough so try to get back to your pacing speed quickly and settle in for the discomfort!
Clean and Jerk: You have to be sub 1 minute if you want to be competitive on this workout. Find that sweet spot of where you can go fast but it does not blow up your run. Smooth singles every 5-7 seconds the entire way is the aim!

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.