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Strength & Skill

Wave 1 (0:00-3:00)
3 Power Clean @75% 1RM Power Clean
2 Power Clean @78% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean

Wave 2 (3:00-6:00)
3 Power Clean @75-78% 1RM Power Clean
2 Power Clean @80% 1RM Power Clean
1 Power Clean @83-85% 1RM Power Clean

Wave 3 (6:00-9:00)
3 Power Clean @80% 1RM Power Clean
2 Power Clean @83-85% 1RM Power Clean
1 Power Clean @88-90% 1RM Power Clean
*Rest as needed between waves.

WOD: 2 Sets
Ski 500m/Row500/ Run 480/ Erg1000
-Rest 1 minute-
Row 500 meters/ Run 480/ Ski 500m
-Rest 2 minutes-
Bike Erg 1000 meters/ Row500/ Ski 500m/ Run480m
-Rest 3 minutes between sets-
*Scoring each individual machine time every set.

TARGET SCORE
Target Time each set: sub 8 minutes 30 seconds (men)/9 minutes (women) (Includes 3 minutes of rest)
Time Cap each set: 9 minutes 30 seconds (men)/10 minutes (women)

STIMULUS and GOALS
How to Pace: CHALLENGE! Here’s a solid cardio session where we should see increasing effort across sets as rest time improves. Take the first round through as a primer and see if you can match or get faster as the sets go on.

How it should Feel: CARDIO! All the machines where intensity should stay up while trying to get your heart rate under control during the rest.

WORKOUT STRATEGY & FLOW
Ski: Effort should be moderately-fast while being cautious on not coming out hot. This is the start of each set, so move but be smart and know that it’s only a 60-second rest after.

Row: Pacing should increase just a little from the ski. Breathe through the motion, and always finish your pull before returning.

Bike Erg: Here, we can attack, not all out, but with a solid push-pace effort that we know can be replicated across all 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.