Blog

WOD: AMRAP 25 Minutes
With DBs or KBs
100m Farmers Carry 25/17’5kg
DBL DB Man Makers 10/10
Single DB Russian Twist 10/10
DBL DB Reverse Lunges 10/10
200m Run

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Aim to hold a pace that you know for sure you can stay consistent across. Going too hard will put you in a deficit where you can’t give a solid effort on the bonus movements.

How it should Feel: CARDIO! Just a steady and non-stop effort is all we are looking for. Put on some tunes, and we will see you on the other side.

WORKOUT STRATEGY & FLOW
Man Makers: Use total body, pushing and pulling with legs and arms together will help a tone across the long workout. Keep your head and chest up to allow yourself to breathe better. The pacing is steady and moderate all the way through.

Lunges: Smooth, breathable walking pace that doesn’t blow up the lower body. Weight is moderately-light just to walk (not sloth-like) and focus on getting your heart rate under control.

Strength & Skill
*Do a set every 3 minutes.

14 Front Rack Reverse Lunges @ 6.5/10 RPE
12 Front Rack Reverse Lunges@ 7.5/10 RPE
10 Front Rack Reverse Lunges @ 8.5/10 RPE
10 Front Rack Reverse Lunges @ 9/10 RPE

*10 Single Arm Dumbbell Suitcase Hold Heel Elevated Squat after each set.

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.