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WOD:

100 Double Unders
50 Thrusters (20/15)
200 Single Unders
50 Thrusters (20/15)
100 Double Unders

TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! Stimulus is high intensity. We have light thrusters paired with high-rep double and single unders. We want to challenge everyone to push and not set the bar or rope down when the first discomfort comes. Don’t settle for small sets with multiple breaks. Purposeful and consistent breathing while keeping the pace steady and not rushed will help you avoid blowing up.

How it should Feel: PAIN!!! Suck it up and keep fighting until the end. It is designed to take your legs and lungs, use the time between movements for longer breaks, and keep attacking.

WORKOUT STRATEGY & FLOW
Double Unders: If you can complete these unbroken without it hindering your ability to attack the thrusters, then go for it! If you know that your heart rate will spike, then aim to break it up into 2-3 quick sets. The final set should be pushed for unbroken, or as close as possible.

Thrusters: Very lightweight here. You should be able to do 25+ unbroken when fresh, so be explosive and pause at the top of each rep for a split second, when necessary, to breathe for a moment. Be smooth through these to keep your heart rate under control.

Single Unders: These should be completed in 1-2 sets. Much less stress on the body here, so try to relax and settle into a steady rhythm.

Strength & Skill:

Part A:
*Do a set every 2 minutes.

10 Deadlift @ 60-63% 1 RM Deadlift
10 Deadlift @ 63-65% 1 RM Deadlift
8 Deadlift @ 65-68% 1 RM Deadlift
8 Deadlift @ 68-70% 1 RM Deadlift
6 Deadlift @ 70-73% 1 RM Deadlift

*If you have a super heavy 1 RM, use low range percentages. If you have a weaker deadlift, use higher range percentages.

Part B:
*Do a set every 2 minutes.

10 Bench Press @ 6.5/10 RPE
8 Bench Press @ 7.5/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
2 Bench Press @ 9.5/10 RPE

x5 Pullups between each set of BP

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.