WOD – Monday 09 December 2024
PART A: Strength & Skill
*Do a set every minute.
10 Sets
3 Front Squat @78-83% 1RM Front Squat
PART B: WOD
2 Sets (1 set every 9 minutes)
4 Rope Climbs/ 12 strict pullups
-straight into-
3 Rounds
10 Overhead Squats (50/35kg)
16/12Cal AB/ 220m Run/ 250m Row
TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each set: 5-6 minutes
Time Cap each set: 6 minutes 30 seconds
STIMULUS and GOALS
How to Pace: STEADY! Stimulus is moderate to moderate intensity. Aim to score a similar time on each set and should be earning 1.5-2+ minutes of rest each set. Adjust volume and weight to hit this target earned rest.
How it should Feel: GASSY into CARDIO! Be aggressive and then settle into a steady pace through the 2 sets.
WORKOUT STRATEGY & FLOW
Rope Climb: You can not waste too much time here so try and get right to work. Your goal should be 1 climb every 15 seconds or so.
Overhead Squat: Weight needs to be light (ideally under 45% 1RM) where all sets can be completed unbroken without hesitation.
Bike Erg: Push, but be cautious to not blow up your heart rate and legs. Try to keep these under 60 seconds while focusing on leaning into your arms and slowing down the final 100m.
PART C:
4 sets for Quality:
30 seconds of Hollow Rocks
right into
30 seconds of Superman HOLD
right into
60 seconds of Inchworm Push Ups
—Rest 60 seconds 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.
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