WOD: 4 Sets
10 Lateral Burpee Over Bar
20m Dumbbell Front Rack Lunges (2×50/35)
25/20 Calorie Row-Ski Erg/200m Run/ 14 Cal AB
20m Dumbbell Front Rack Lunges (2×50/35)
10 Lateral Burpee Over Bar
-rest 1:1 between sets-

TARGET SCORE
Target Time each set: 4-5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s like an Open Workout broken up into sets. Take the first set a little light on the pacing to see how the heart and legs manage the workload. Then, try and increase the next two sets while selling out on the 4th.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE!
It’s all about managing the leg fatigue early on to survive through the back half of the round. Your goal should not be to slow down on the second 2nd of lunges and burpees.

WORKOUT STRATEGY & FLOW
Lateral Burpee Over Bar: Smooth and steady! Stay low, breathe consistently and just keep moving. The goal should be sub 45 seconds each set.

Dumbbell Front Rack Lunges: Be calm on these and try to regain your breathing as you move steadily through the 50ft. Unbroken is the goal, and be sure to relax your grip.

—–if you don’t have room for 20m, complete 20 Dumbbell Front Rack Forward Lunges (total)

Bike/ Erg: Pacing should be moderate (~75%) while using the first and last few calories as a recovery. Don’t fry your legs only to have negative pacing on the back end.

Strength & Skill:

On a running clock, for time:
Unbroken sets of Kipping Bar Muscle Ups
9-7-5-3-1

STIMULUS and GOALS
How to Pace: CHALLENGE: This is meant to challenge us to a 90% threshold but if we red line we will have failure for next set or have to rest too long.
How it should Feel: MUSCULAR ENDURANCE, GASSY: Breathing and grip strength will be taxed.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: The sets can be combined so if you can do 9 AND 7 together then jump to rest for the set of 5, that is allowed.
The goal is to not waste reps so if you don’t rest enough before you attempt the unbroken set of 5s and you get 4 Bar Muscle Ups, you have to redo ALL 5 unbroken after you rest enough.

SCALING
Two Options:

OPTION #1
On a running clock, for time:
Unbroken sets of Kipping Bar Muscle Ups
4-3-2-1

OPTION #2
On a running clock, for time:
“Unbroken sets of Kipping Chest to Bar
9-7-5-3-1”

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.

WOD: 2 Sets
Every 2 minutes

At 0:00
45 Crossover Single Unders
15/12 Calorie Ski (OR Row)/100m Run/ 7/4Cal AB

At 2:00
15/12 Calorie Ski (OR Row)
15/12 Calorie Ski (OR Row)/100m Run/ 7/4Cal AB

At 4:00
15/12 Calorie Ski (OR Row)/100m Run/ 7/4Cal AB
15 Box Jump Overs (24/20)

At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Ski (OR Row)/100m Run/ 7/4Cal AB

TARGET SCORE
Target Time each set: sub 1 minute 20 seconds
Time Cap each set: 1 minute 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! We want moderate/fast pacing to show consistency on times in these fast 2-minute windows. Regardless of our station, we want to attack so we can have a consistent rest.

How it should Feel: SPRINT! You have to earn your rest. Work hard and get the heart rate settled during the break.

WORKOUT STRATEGY & FLOW
Crossover Single Unders – these are counted just as they were during the 2023 Quarterfinals. The goal should be to complete each round in 1-2 sets.

Ski / Bike: Intensity should be moderate/high but below a sprint effort. Perceived effort should be around 80%. We need to finish in under 50 seconds in order to have adequate time for the next station.

Box Jump Overs: Pick a box height that is not intimidating so you can move fast and consistently. The goal should be around 30-40 seconds.

Strength & Skill

2 Sets
For Time:
5 Squat Snatch @ 65-70% 1 RM Snatch
5 Squat Snatch @ 70-75% 1 RM Snatch
5 Squat Snatch @ 75-80% 1 RM Snatch
-Then-
60 Seconds to get as many reps as possible with 80-85% 1 RM Snatch (Score in notes)
*Rest 3-5 minutes then repeat.

*Note: The goal is to cycle these or perform fast singles.

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.

WOD: 3 sets
480m Run/ 500m Row/ AB 30/22 Cal
75 Double Unders
10 Bar Muscle-Ups
-rest 4 minutes between sets-

TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Grab a partner and see who will go into that dark place with you repeatedly. Communicate and strategically split up calories and reps that allow both to shine. The goal is not to beat your partner down while you look like the hero. Work together!

How it should Feel: GASSY! Push through the cardio and see if you have enough in the tank for one big set on the muscle-ups.

WORKOUT STRATEGY & FLOW
Run: This is the only part together, so come up with a pace where both of you can push but don’t go into the ski completely gassed. The goal should be sub 2 minutes on the run.

Double Unders: Sustain a high effort.

Bar Muscle Ups: 1 set each should be the goal (10/10), but if one partner feels they need two sets, they should start first (5/10/5).

Strength & Skill
EMOM 8 Minutes
6 Power Snatches (115/80) or 45-50% 1RM Power Snatch

Target score
Weight/load is your score.

STIMULUS and GOALS
How to Pace: STEADY. We want smooth reps that you can work on barbell technique while getting in volume.
How it should Feel: Muscular Endurance and/or Grippy & Gassy. The reps will add up and you will experience some fatigue but it should be manageable.

STIMULUS and GOALS
Power Snatches: We are working on building Power Snatch capacity at a light weight. Touch’n go reps or quick singles are acceptable today depending on what you are comfortable with at this load.

SCALING
The SCALING aim is to use a weight you can keep smooth and use the associated percentages to scale the weight down as needed!

Scaling option to finish near the target weights/percentages:

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.

WOD:

25 Shuttle Runs (20 m)
50 Wall Balls (10/9)
50 V Ups
50 Wall Balls (10/9)
25 Shuttle Runs (20 m)

TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! The stimulus for today’s workout is moderately high pacing through these high-rep stations. We are in it for the long haul, so focus on keeping the heart rate and pacing under control early to avoid negative pacing as they get over halfway (V-Ups). Attack the wall balls.

How it should Feel: PAIN!!! This is another grit and grind test for us as we build volume on wall balls. Again, challenge yourself to keep bigger sets rather than settling for smaller sets with multiple breaks.

WORKOUT STRATEGY & FLOW
Shuttle Runs: Down 10m and back 10m is one rep. Aim for a controlled push-pace effort here that is aggressive but not overbearing. Keep the arms loose and slow down the final 2-3 reps to prep for the wall balls. If you push the first set too hard, you will suffer tremendously through the wall balls. The last set is what every effort you have left.

Wall Balls: 1-2 sets are all we ask for here, so don’t get to the wall ball feeling sorry for yourself. Calm yourself before starting, and breathe through every rep.

V-Up: These are definitely underrated and should be approached in fast, quick sets (3-5 sets).

Strength & Skill

Strength Part A:

*Do a set every 2 minutes.
10 Romanian Deadlift (7/10 RPE)
10 Romanian Deadlift (8/10 RPE)
10 Romanian Deadlift (9/10 RPE)

Strength Part B:
*Do a set every 2 minutes.

5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
5 Wide Grip Bench Press @ 8.5/10 RPE
5 Wide Grip Bench Press @ 9/10

5 x L-sit Pronated Pullups

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 one complex every 2 minutes.

2 Position Power Snatch @ 60% 1 RM Power Snatch
2 Position Power Snatch @ 65% 1 RM Power Snatch
2 Position Power Snatch @ 68% 1 RM Power Snatch
2 Position Power Snatch @ 70% 1 RM Power Snatch
2 Position Power Snatch @ 75% 1 RM Power Snatch

WOD: 5 Sets (1 set every 3 minutes 30 seconds)
Row 250/ 14/11 Air Bike / Run 220
70 Double Unders
60 Sec Max Anchored Situps

TARGET SCORE
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
We aim to sustain a moderately fast, repeatable pace across the five sets.This combination is designed to attack your lunges and make the high rep double unders even more challenging under heavy fatigue. It’s up to you to control your breathing early on and during the rest to survive and possibly improve times across.

How it should Feel: GASSY! Up, down, up, down is what will happen to your body and heart rate. Be careful on the first set, and then see if you can hold or improve as it goes on.

ROW/ RUN/ ERG should be approached the same from the start. Ramp it up for 2-3 calories and settle into a moderate push-pace effort (80%). . Make sure you Push all the way through on the second bike to end the set on a strong note. The goal should be sub-50 seconds

Double Unders: Unbroken, take a few seconds after the bike, get a deep breath in you, and see if it’s possible. After the set or during the break, ensure the rope is set up for the next set.

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.

WOD: AMRAP 20 Minutes
1000m Row Erg / 850 Ski Erg / 1000m Run / AB
20m Overhead Dumbbell Walking Lunge (22.5/ 15) (right arm)
20 Toes to bar
20m Overhead Dumbbell Walking Lunge (22.5/15) (left arm)
20 Lateral Burpee over Dumbbell
20 Dumbbell Snatch (22.5/15)

*Every 10m is a rep.

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

STIMULUS and GOALS
How to Pace: STEADY! The stimulus moderate and steady pace across. The name of this game is smartly managing breaks and transitions. Rounds are long; try to stay consistent while using the time between stations as rest. This workout is a test of strength, along with strategy, as it requires a lot more from the body than pure strength.

How it should Feel: GRIND into CARDIO! Monitor your grip and heart rate early on so similar pacing can be held across rounds and reps.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be moderately-high (80%+) while aiming to wind down the final 100m. Focus on relaxing your shoulders and grip while using your bodyweight to help drive down on the pedals.

Overhead Dumbbell Walking Lunge: Weight will make this challenging, but regardless the goal should be unbroken 25ft sections across all sets. Press hard through the lunge and breathe at the top of each rep.

—if you don’t have the space to complete 50ft, complete 16 Overhead Forward Lunges in place.

Toes to Bar: The goal should be 2-3 sets and we definitely recommend breaking into multiple sets sooner than later.

Burpee Over Dumbbell: Steady amd smooth pacing across these long sets. No need to go crazy only to but yourself in a cardio deficit.

Dumbbell Snatch: Heavier weight so don’t try to force an unbroken set only to be stuck over resting. Maybe 2-3 quick sets will be better for consistency.

Strength & Skill

10x Strict Chest to Bar/ Bar Muscle UP
–rest 1 minute—
3 rounds of:
5 Bar Muscle Ups/ Chest 2 BAr
100m Run / AB Sprint
–rest 1 minute—
10x Strict Chest to Bar/ Bar Muscle 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.

WOD: 5 Sets
AMRAP 3 Minutes

250/200m Row / 220m Run / 14/11Cal Row
20 Box Jump Overs (24/20)
Odd Sets: Max Overhead Squats (50/35) in remaining time
Even Sets: Max Front Squats (50/35) in remaining time

-rest 3 minutes between sets-

TARGET SCORE
Target Reps each set: 15+
Minimum Reps before scaling: 7

STIMULUS and GOALS
How to Pace: CHALLENGE! You only got 3:00 minutes to get through a short, push pace row and up tempo box jump overs only to be rewarded with squats. We will alternate the ending between Overhead and front squats on every set. Regardless of the ending the pacing should aggressive and consistent across.

How it should Feel: LACTIC ACID PARTY! Let’s be real here, this workout is going to blow your legs up. It’s up to you on how deep into that pain cave you are willing to go to get the desired score.. Stay moving with a controlled effort while using the time between movements to get a quick rest.

WORKOUT STRATEGY & FLOW
Row: Distance is short and effort should be moderately fast (80%+). Don’t come out sprinting on this only to put your lungs and legs in a deficit. Slow down the final 50m and focus on breathing through each pull. The goal should be sub 55 seconds.

Box Jump Overs: Pacing needs to be aggressive through these so stay low and try to minimize pause longer than 2-3 seconds between reps.

Overhead Squats (taken from the ground), Front Squats (taken from the ground): Weight is the same for both squat portions so make sure it’s something that you feel comfortable hitting for 15+ reps. Squat Snatch or clean into the first rep, aim for a steady and consistent tempo that keeps your legs from completely blowing up.

Strength & Skill:

For Time: (2 Sets)
5 Squat Cleans @ 60-65%
4 Squat Cleans @ 68-70%
3 Squat Cleans @ 75-78%
2 Squat Cleans @ 80-85%
1 Squat Clean @ 88-90%
*Rest 3-5 Minutes between sets.
**Cycled or fast singles.

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.

WOD:

100 Double Unders
50 Thrusters (20/15)
200 Single Unders
50 Thrusters (20/15)
100 Double Unders

TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! Stimulus is high intensity. We have light thrusters paired with high-rep double and single unders. We want to challenge everyone to push and not set the bar or rope down when the first discomfort comes. Don’t settle for small sets with multiple breaks. Purposeful and consistent breathing while keeping the pace steady and not rushed will help you avoid blowing up.

How it should Feel: PAIN!!! Suck it up and keep fighting until the end. It is designed to take your legs and lungs, use the time between movements for longer breaks, and keep attacking.

WORKOUT STRATEGY & FLOW
Double Unders: If you can complete these unbroken without it hindering your ability to attack the thrusters, then go for it! If you know that your heart rate will spike, then aim to break it up into 2-3 quick sets. The final set should be pushed for unbroken, or as close as possible.

Thrusters: Very lightweight here. You should be able to do 25+ unbroken when fresh, so be explosive and pause at the top of each rep for a split second, when necessary, to breathe for a moment. Be smooth through these to keep your heart rate under control.

Single Unders: These should be completed in 1-2 sets. Much less stress on the body here, so try to relax and settle into a steady rhythm.

Strength & Skill:

Part A:
*Do a set every 2 minutes.

10 Deadlift @ 60-63% 1 RM Deadlift
10 Deadlift @ 63-65% 1 RM Deadlift
8 Deadlift @ 65-68% 1 RM Deadlift
8 Deadlift @ 68-70% 1 RM Deadlift
6 Deadlift @ 70-73% 1 RM Deadlift

*If you have a super heavy 1 RM, use low range percentages. If you have a weaker deadlift, use higher range percentages.

Part B:
*Do a set every 2 minutes.

10 Bench Press @ 6.5/10 RPE
8 Bench Press @ 7.5/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
2 Bench Press @ 9.5/10 RPE

x5 Pullups between each set of BP

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.

WOD: 30 Minute EMOM
Minute 1: 15 Kettlebell Swings (32/24)
Minute 2: 20m Single Arm Suitcase Carry (32/24) (each side)
Minute 3: 1 Round of Strict Cindy
Minute 4: Max unbroken V Ups
Minute 5: 1 Minute Recovery Bike

*Strict Cindy
5 Strict Pull Up
10 Push Up
15 Air Squat

TARGET SCORE
SCORE = checkbox
Target Time each minute: sub 40 seconds
Target Time each minute: 50 seconds
The target times don’t apply on the recovery bike

STIMULUS and GOALS
How to Pace: STEADY! And consistent effort across each station. This workout is going to be a long haul with a lot of highs and lows. Some areas have you working briefly while others leave you grinding through the entire 60-seconds. Regardless, give yourself a 5-second window to transition to the next station.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Volume is moderately high while you cycle through this for six rounds. Control your breathing and use that recovery bike to reset.

WORKOUT STRATEGY & FLOW
American Kettlebell Swing: The weight is heavy, but it should still be completed unbroken. Be aggressive with your hip drive and breathe consistently at the top of each rep.

Single Arm Kettlebell Suitcase Carries: Unbroken 50ft section is the standard. Keep your core tight and try not to over-lean to the side.

Strict Cindy: You have to be aggressive through this station. The time frame is tough to finish within the minute, so try to complete the pull-ups/push-ups as close to unbroken as possible to maintain speed.

V-Ups: One set max unbroken! That is it. Give it a good effort each minute then rest til the next movement.

Recovery Bike: Enjoy the ride here. Keep the wheels turning at a very slow and steady pace. The focus here is all about getting the heart rate back down. Keep the hands loose to prepare for the swings.

Strength & Skill:

EMOM 8 Minutes
4 Power Clean and Jerks (70/50) or 55-60% 1RM Power Clean and Jerk

Barbell Cycling
We have barbell cycling as we approach the Open and entire CrossFit Games Season! The aim is to increase your capacity and efficiency in the Power Snatch, Squat Snatch, Squat Clean, and Power Clean & Jerk. You will see a mix of heavy, moderate and light loads as we rotate through our planned workouts in a progression to get you touches on many types of barbell loads and movements that could show up. There will be a combination of this barbell work alone, as well as in combination with monostructural and/or gymnastic movements. Just know that we have intention behind it all and it is getting you ready to be fitter this year!

Target score
Weight/load is your score.

STIMULUS and GOALS
How to Pace: STEADY. We want smooth reps that you can work on barbell technique while getting in volume.
How it should Feel: Muscular Endurance and/or Grippy & Gassy. The reps will add up and you will experience some fatigue but it should be manageable.

STIMULUS and GOALS
Power Clean & Jerks: We are working on building Power Clean & Jerk capacity at a moderate weight. Touch’n go reps or quick singles are acceptable today depending on what you are comfortable with at this load.

SCALING
The SCALING aim is to use a weight you can keep smooth and use the associated percentages to scale the weight down as needed!

Scaling option to finish near the target weights/percentages:

EMOM 8 Minutes
4 Power Clean and Jerks (135/95) or 55-60% 1RM Power Clean and 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 2 minutes.

2 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
2 Position Power Clean + 2 Push Jerk @ 68% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 75+% 1 RM Clean and Jerk

*2 Position Power Clean is from Floor and Mid Thigh

WOD: For time
40/32 Calorie Row
20 Hang Kettlebell Clean and Jerk (24/16)
5 Rope Climbs

-Rest 2 minutes-

30/24 Calorie Echo Bike
20 Box Jump Overs (30/24)
10 Ring Muscle Ups

-Rest 2 minutes-

20/16 Calorie Row/ 200m Run 14/11Cal AB
20 Lateral Burpee over Rower
15 Bar Muscle Ups

TARGET SCORE
Target Time: sub 18 minutes (rest included)
Time Cap: 25 minutes (rest included)

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! Three quick chippers where intensity and pacing need to be high. Each one starts with a nice primer on the ergs/bike, then the middle is where the money is made. Survive that, and then it is all grip and grinds through the final station.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! This three-part workout analogy is like the movie “Old Yeller.” At first, everything is going well and as expected, but then a dog shows up and adds chaos to your life, which you learn to love. Just when you think things are settling down, a rabid wolf suddenly attacks and takes everything you hold dear, leaving you with the responsibility of finishing the job. I hope this explanation helps, although it might sound a bit strange. – Darren Hunsucker

WORKOUT STRATEGY & FLOW
Row/Echo Bike: Pacing here is fast but controlled (80-85%) and should not be a sprint due to the high demand for breathing coming after. Make sure to throttle down the final 2-3 calories for a smooth transition. Be sure to relax your grip as much as possible.

Single Arm Kettlebell Clean and Push Press – can also Push Jerk!: Weight is moderate be challenging but doable for bigger sets since you can alternate arms and use those hips.

Box Jump Over: Legs will be tired, and the box will be higher than normal. Take that first jump very cautiously and jump with all your might. Settle into a smooth pace that’s as close to nonstop as possible.

Lateral Burpee over Rower: Parallel to the rower, stay low and stay moving. Don’t sprint through it, be steady and breathe.

Rope Climb: Big jump every time and focus on using your legs before your arms. Try to complete one climb every 15-20 seconds.

Ring Muscle Up / Bar Muscle Ups: The goal should be 1-3 sets on these. Don’t hop on the rings until you know you are ready to knock out a good chunk of the 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.