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PART A: Strength & Skill

*Do a set every minute.

10 Sets
3 Front Squat @78-83% 1RM Front Squat

Part B: WOD

7 Sets
100m Run/ 100m Ski/ 150m Row/ 35DU’s
2 Ring Muscle Up/ 3xBMU/ 4xC2B
-rest 30 seconds-
100m Run/ 100m Ski/ 150m Row/ 35DU’s
6 Ring Push Ups (OR Dumbbell/Kettlebell Push ups)
-rest 30 seconds-

*Score is total time for each set without the 30 seconds rest between sets included. 1 set is 100m Run, 2 Ring Muscle Up, rest 30 seconds, 100m Ski, 6 Ring Push Up.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s time to test your gymnastics endurance under heavy duress. Pacing on each set should be aggressive and consistent. The distance and reps are short enough to allow the intensity to stay up and little to no rest during the set.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Heavy breathing mixed with upper body fatigue will make this workout an upper body beat down.

WORKOUT STRATEGY & FLOW
Run: Use aggressive pacing here (85+%). Do not sprint, but push a pace that is repeatable across sets. The goal should be sub-50 seconds every time. Focus on keeping your hands and shoulders loose.

Ring Muscle Up: Unbroken! Nothing else, so if you think about breaking it cut down the reps.

Ski: Use aggressive pacing here as well, but emphasize more of a hip drive while rolling the shoulders out. Slow down the final 50m.

Ring Push Ups: Unbroken is the goal but two sets might be the safe bet if your arms start getting fried early on.

PART C: GYMNASTICS

Rope Pull-ups/ Handstand Hold
x3 sets Max rep Seated L-sit Pull-ups
Max Handstand Hold

Perform as many reps as possible in 1 set of seated L-Sit Pull-ups
*Between Rope Pullups
Perform Handstand Hold Max time
*rest 1-2 min between sets

Score is total Pullup reps for all 3 rounds.

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.