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Strength & Skill

*Do a set every 2 minutes.

5 Box Squat @ 75%
4 Box Squat @ 80%
4 Box Squat @ 85%.
3 Box Squat @ 90%
3 Box Squat @ 95%

WOD: For time
50-40-30-20-10
Assault bike calories / Row
GHD sit-ups/ Anchored Situps

*Ladies Calories: 40-32-24-16-8

Target Time: sub 15 minutes
Time Cap: 20 minutes

How to Pace: STEADY! Come out at 75-80% and gradually increase pacing round to round as the reps drop. We’d love a slight uptick in intensity each set so you are finishing at ~90%+ intensity on the last round of 10/8.
How it should Feel: CARDIO and MUSCULAR ENDURANCE! The bike will keep some of this aerobic with the time domain. But the volume of GHDs will add up and make this a core blaster as well.

WORKOUT STRATEGY & FLOW
Assault Bike: Pacing is key here. Get in a comfortable position and work to breathe well throughout. Each round you can aim for a 20-30+ increase in pacing in calorie/hour.
GHD Sit Ups: Be smart on GHDs, but if you feel confident then go as big of sets as you can handle! Leg drive and snapping the hands will go a long way to help you cycle well on these!

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.