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Part A: WOD

2 sets:
AMRAP 5 Minutes
1 Rope Climb
10m Dumbbell Front Rack Lunge (2×22.5/15kg)
30 Double Unders

-Rest 3 minutes-

AMRAP 5 Minutes
3 Devils Press (2×22.5/15kg)
250m Row/ Ski/ AB 16/12Cal/ Run 10x 25m Shuttle
10m Handstand Walk/ x 2 Around the world Box drill/ Pike HS Hold Shoulder taps/ Tall Plank Shoulder taps
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
5ft lunge = 1 rep
10m = 1 rep
Target Reps each set: 136+ (4+ rounds) on workout 1 and 72+ (3+ rounds) on workout 2
Minimum Rounds before scaling each set: 102 (3 rounds) on workout 1 and 56 (2 rounds) on workout 2

STIMULUS and GOALS
How to Pace: STEADY! This workout blends grip endurance, midline stability, and aerobic capacity while challenging both strength and gymnastics skills. For the first amrap stay consistent and controlled to avoid blowing out your grip. Move smoothly through the rope climbs, keep lunges steady, and breathe through the double unders. Expect a higher heart rate on the second amrap. Maintain a steady effort on the Ski and push the pace on the Devil’s Press while keeping control for the Handstand Walk.

How it should Feel: CARDIO! Fatigue will set in progressively, especially in the grip and shoulders. You should finish feeling challenged but not completely redlined—it’s about sustained effort rather than maxing out early.

WORKOUT STRATEGY & FLOW
Rope Climb: Big jump, use legs before arms and get down fast.

Double Dumbbell Front Rack Walking Lunge: Short and sweet, no hesitation, just pick up the weight and get moving.

Double Under: Unbroken! Ensure you lay your rope down every time.

Dumbbell Devil Press: Be efficient and launch the weight up with your hips. Breathe through the motion and don’t stop moving.

Ski: use your total body and breathe through the motion. Pacing should be moderate-fast while aiming to stay under 50 seconds.

Handstand Walk: Unbroken! Deep breathe before starting..

Part B: Strength & Skill

20 Sets
1 Squat Snatch @65-75% 1RM Snatch
*Play around with your technique.
**Rest as needed between sets.

20 Sets
1 Clean & Jerk @65-75% 1RM Clean & Jerk
*Play around with your technique.
**Rest as needed between sets.

** Keep the weight and effort at 65-70% so as to be able to focus on better technique

Part C: Optional
Bench Press DB or BB
x 10 reps rest between 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.