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PART A: WOD

5 Sets
500m Row
*1 minute rest between sets.

2 Sets
7-5-3-1
Deadlift (120/70kg)/ 10KB Swings + 30 SEC AB/ Skip
Wall Facing Strict Handstand Push Up/ Kipping HSPU / HR Pushups
*Rest 3 minutes between sets.

Lighter weight perform more reps for Deadlifts

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set for the row: sub 1:47/1:54
Time Cap each set for the row: NONE!
Target Time each set part B: sub 2 minutes
Time Cap each set part B: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE for the Row and SPRINT for the intervals. This two-part workout combines rowing intervals for endurance and a deadlift + strict HSPU ladder for raw strength. The goal is to push the pace on the row with a sustainable effort, while keeping strength movements efficient and near non-stop. Ensure you breathe through the reps and recovery during the rest.

How it should Feel: GASSY for the row and MUSCULAR ENDURANCE for the intervals. Your legs, lungs, grip and legs will feel it through the intervals. The descending reps let you push intensity, but glutes and pressing endurance will still be a challenge on the second workout.

WORKOUT STRATEGY & FLOW
Row: Moderate-fast (80%) effort here while trying to stay consistent. The first one should be your slowest to groove into your pace, then, try to hold on. Stand up and walk around during your rest.

Deadlift: Moderate-heavy weight (65-70%) where all sets coil dbe completed unbroken. However, it’s better to break these up into 2-sets if shoulders and form begins to fail.

Wall Facing Strict Handstand Push Ups: Unbroken would be great, but play it smart and break into 2 sets to avoid reaching failure.

PART B: Strength & Skill

Take 10 minutes to build to a heavy complex of Clean Deadlift + Hang Clean + Jerk @8-9/10 RPE

NO Barbell option:
Single Arm DB clean and Jerk 5+5
30 Sec AB/ ROW/ SKI
x 5-6 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.