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Strength & Skill

*Do a set every 2 minutes.

Barbell Front Rack Step Up
4 x 16 @ 80%

WOD: AMRAP 20 Minutes
Even minutes: 10 Dumbbell Bench Press (2×22.5/15)
Odd Minutes: 10 GHD Sit Ups
Max Calorie Row

TARGET SCORE
Target Calories: 250+
Minimum Calories before scaling: 150

STIMULUS and GOALS
How to Pace: GRIND! Workouts like this are normally great for volume and reloading for consistency. However, this “Every Min” has a max effort calories to keep you on your toes. Stay steady on your sets and try to give an effort on the ski that’s aggressive but repeatable across the 20 minutes. The Bench round needs to be when you recover, stay smooth on the presses, and focus on breathing whatever time is left.
How it should Feel: MUSCULAR ENDURANCE! The wrench thrown in with the erg will leave your body depleted by the end.

WORKOUT STRATEGY & FLOW
Dumbbell Bench: Moderate weight that allows you to go unbroken through most to all sets. Smooth reps while focusing on breathing through the motion will help keep sets flowing. This is the recovery round so it may take a second after the Erg to get right into. Try and get your heart rate under control.
GHD Sit Ups: Non-stop, and don’t go crazy on these since you have the maximum effort that follows. Make sure to breathe.
Row: You may only have 40 seconds at this station. Be aggressive with your transition and try to get right to work. Aim for a moderately-high pace that does not burn you out. Remember you are going right back to after, so DO NOT sell out.

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.