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Part A: WOD

10 Rounds
2 Rope Climb (OR 6 Strict Pull Up)
3 Deadlift (140/100kg)
4 Shuttle Run (25m)/ Row 150m/ Cal AB 10/7

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: 13-15 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This one is about coming out with a smooth sustainable pace and hanging on to it when the rounds get tough! If your goal time is 15 minutes then simply divide by 10 and come out at 90 second rounds. Practice wise yet aggressive pacing today!

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Those rope climbs and deadlifts will fatigue your pull, posterior chain, grip and core. Be ready for the low back to get toasty on the shuttle runs as well with all the bending and twisting. Be sure to WARM UP well to help mitigate this.

WORKOUT STRATEGY & FLOW
Rope Climb: Smooth reps with efficient descent is what we are wanting here. Don’t come out too aggressive with something you can’t hang on with in later rounds. Not wasting energy here is key.
—or Strict Pull Up

Deadlift: Heavy weight but light on the reps! Don’t use over 80% of 1RM and try to hang on for all reps unbroken as long as possible. That bounce really does help on these! (Don’t “cheat” with the bounce, but use natural momentum)

Shuttle Run: Non-stop jog pace is probably what you will do best with here. Find a rhythm and stay in it with later rounds so you don’t drop your speed drastically! Watch that clock to stay on top of it!

Part B: Strength & Skill

*Do a set every 4 minutes.

4 Sets
6 DB x2 Box Step Up @7-8/10 RPE
3 Bench Press @70-80% 1RM Bench Press
3 Weighted Pull Up

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.