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PART A: Strength & Skill

Back Squat

Take 10 minutes to establish a 1RM OR heavy single Back Squat for the day.

1RM Approaches
You are working with 10 minutes here so you have to be approaching your lifts and jumps in weight with a purpose. In this there are really two main approaches. The first is just to do all singles and add weight as you feel. The second is to do a Strength approach and go 3-2-1-1-1-1-1. This allows those sets of 3 and 2 to be more of the warm up and technique dialing in reps and then you can get into your singles once those two sets are done.

Pro Tip: You don’t only have to move up in weight if you successfully hit the previous weight. This means that if your fail felt really good on a failed attempt and are were aware of why you missed it, then you can jump to the next weight so you can save time and more importantly energy.

PART B: WOD

4 sets (1 set every 6 minutes)
16/12 Calorie Standing ABike/ 220m Run/ 250m Row
15 Back Squats (80/55kg) (Goblet Squat Heavy Reps)
3 Rope Climbs (OR 9 Strict Pull Ups) (6x sit to stand)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minute 30 seconds
Time Cap each set: 4 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! This 5-set interval workout is all about consistent and aggressive pacing, managing fatigue, and staying efficient under duress. The first two rounds will feel fine, but round 4 will be a mental fight. Stay smooth, control your breathing, and push hard in the final set!

How it should Feel: MUSCULAR ENDURANCE and some LACTIC ACID PARTY! Expect a deep quad burn from the bike and squats. Breathing will be elevated but controlled. Each round should feel hard but repeatable. Your rest time shrinks if you go too slow.

WORKOUT STRATEGY & FLOW
Standing Bike Erg: Maintain a strong but sustainable pace (80%) with the intent to slow down the final 2-3 calories before transitioning. The goal should be sub-1:40.

Back Squat: Weight is moderate (under 60% of 1RM). Unbroken is ideal, but 10-5 is an option if needed as legs begin to break down.

Rope Climb: Jump high on the first pull to minimize time under tension. Smooth and efficient descent. Try and complete 1 rep every 10-15 seconds.

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.