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Strength & Skill

Do a set every 1 minutes and 30 seconds.

4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 70-75% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
4 Front Squats @ 75-80% 1 RM Front Squat
*:20 Hold on the last repetition.
* 1/4 squat hold

WOD: 5 Sets (0:40 on/0:20 off) (20 minutes)
Minute 1: Max Calorie Bike Erg
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max Toes to Bar (Rounds 1, 3 and 5)/Max Bar Muscle Ups (Rounds 2 and 4)
Minute 4: Max Wall Walks

*Max Toes to Bar in minute: 20 aka stop if you get to 20.
**Max Bar Muscle Up in minute: 10 aka stop if you get to 10.

TARGET SCORE
Target Reps each Minute:
15+ for Toes to Bar
7+ for Bar Muscle Ups
5+ for Wall Walks

NO Minimum Reps Required.

STIMULUS and GOALS
How to Pace: STEADY! Stimulus is a moderate, repeatable intensity to get similar scores in each set. You should avoid going to failure on any one movement. Ensure that at the 40-second mark, athletes stop and use the 20-seconds to rotate while focusing on getting their heart rate under control.

How it should Feel: CARDIO & MUSCULAR ENDURANCE! The first time should be at a lighter pace to see what the body can handle.

WORKOUT STRATEGY & FLOW
Bike: Moderate push pace effort (75%).The first few seconds should be a ramp-up pace, then settle in and don’t slow down the final few seconds.

Box Jump Over: Just move! Height should not be intimidating or cause prolonged rest periods between reps. Step down every time.

Toes to Bar: Try and keep sets of 5-10 reps. Don’t go until your grip fails.

Bar Muscle Ups: 5 reps should be the minimum so make sure you are ready before you jump up.

Wall Walks: maybe a few touch-and-go reps, then settle into a slight pause at the bottom of each rep.

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.