Blog

Part A:

Pump It: 10 Rounds
40 Double Unders
7 Strict Pull Up
7 Deficit Push Ups (1×45/25)
-rest 45 seconds between rounds-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time: sub 20 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: GRIND! Grab a partner who’s willing to hurt today. Today’s workout is all about the upper body and survival. Both partners are working at the same time and can only rotate when both have completed their stations. Pacing is determined by the athlete completing the pull-ups and bench since this will take longer and has the potential for burnout. Play it safe on the sets early on to avoid blowing up, and give your partner more rest.

How it should feel: MUSCLE ENDURANCE! It’s 100 strict pull-ups and bench presses, each. How do you think it will feel?

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken! Get through these quickly since it might be the only break you get.

Strict Pull Up: 2-3 sets should be the goal while trying to avoid singles at all cost. Make sure you don’t get tempted to use your hips.

Deficit Push Ups: The deficit needs to be moderate so that most to all sets can be completed unbroken. If you feel a little struggle or start to creep up, definitely break before it’s too late.

PART B:
3 Sets (Not for time)
20 Single Leg Alternating V Ups
0:60 Single Arm plank (0:30 each side)
20 MB Twist (10 each side)
*Rest as needed between sets.

Part C:
Hang 2 minutes accumulated time.

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.