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Strength & Skill:

*Do a set every 3 minutes.

4 Sets
20 Tempo Single Arm Incline Dumbbell Bench Press (10 each arm)
*Tempo is: 30X1 (3 seconds down, zero second pause at the bottom, X (explode) out of the bottom position back up to the top. Pause for 1 second at the top before starting the next rep)

5x Strict Pull-up after each set (2sec pause hold at the top of each pull-up)

WOD: 30 Min AMRAP
220m Carry (2×28/20kg) KB Farmers Carry or Sandbag Carry
* Our Recommendation = Sandbag (70/30), carrying the sandbag however you’d like. You may also complete as Dumbbell Farmers Carry
220m Run/ 250m Row
50 Double Unders

TARGET SCORE
No Target Score.

STIMULUS and GOALS
How to Pace: GRIND! Make strategic, calculated rest stops to keep a steady workflow. You don’t want to break too often if you can avoid it. However, don’t overdo it until you give out; your grip won’t recover, and you will be stuck. Watch the “Capital” workout from the 2022 CF Games for reference.

How it should Feel: GRIPPY! You will be screaming “HOLD!!!” by the end. Keep the legs turning and enjoy the mental grind.

WORKOUT STRATEGY & FLOW
Carry: Carry the object however! It’s that simple. Whatever equipment you choose, the goal should be 150-200m before dropping for the first 2-3 sets.

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.