Blog

PART A : WOD

AMRAP 40 Min
480m Run/ 500 Row/ 40/32 AB
40 x DB Bench Press (30/22.5kg)
480m Run/ 500 Row/ 40/32 AB
40 x Pullups
480m Run/ 500 Row/ 40/32 AB
40 x Goblet Squat (30/24kg KB)
480m Run/ 500 Row/ 40/32 AB
40 x KB Swing 30/24kg

TARGET SCORE
Intended Workout RPE: 7.5 – 75% – moderate intensity
Target Rounds: 2+

STIMULUS and GOALS
How to Pace: GRIND! It is another long workout where you are just trying to stay moving. Pacing should be moderate and consistent across these long rounds and sets. Keep your breathing under control and stay hydrated.

How it should Feel: CARDIO! We have some MUSCULAR ENDURANCE today but it’s mostly a long grindy piece focused on how smooth you can be.

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.