Blog

Strength & Skill:

10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60% 1RM Back Squat
Min 2: 1 Back Squat @ 65% 1RM Back Squat
Min 3: 1 Back Squat @ 70% 1RM Back Squat
Min 4: 1 Back Squat @ 75% 1RM Back Squat
Min 5: 1 Back Squat @ 80% 1RM Back Squat
Min 6: 1 Back Squat @ 85% 1RM Back Squat
Min 7: 1 Back Squat @ 88% 1RM Back Squat
Min 8: 1 Back Squat @ 90% 1RM Back Squat
Min 9: 1 Back Squat @ 93% 1RM Back Squat
Min 10: 1 Back Squat @ 95% 1RM Back Squat

WOD: Partner Workout
3 Rounds
440m Run (together)/ 500 Row
20 Power Cleans 70/50kg (split reps)
20 Burpee Box Get Overs (48) (split – following each other rep after rep)
15mm Handstand Walk (Each) / or 4 x wall walk

Individual Version:
3 Rounds
400m Run
10 Power Cleans 70/50kg
10 Burpee Box Get Overs (48)
15m Handstand walk/ 4x wall walk

TARGET SCORE
Intended Workout RPE: 7.5-8.5 – 75-85% – high intensity
Target Time: sub 17 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Start smooth and try to hang on or even speed up into that last round when you know the end is near.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Sustained effort the entire time, nothing should stop you in your tracks, so it’s your job to stay focused and continue to attack until the end.

WORKOUT STRATEGY & FLOW
Run: Stay smooth here and use this to settle your heart rate – come into the gym ready to get on the sandbag.

Power Cleans: Steady up and over, and just breathe while waiting for your partner. Once it’s your turn again, get to it!

Burpee Box Get Overs: Follow the leader’s style so pace off the faster partner and hang on but don’t bury each other!

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.