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WOD:

60 GHD Sit Ups/ Anchored
30m Handstand Walk
100m Farmers Carry 32/24kg/ Bear Hug Sandbag Carry (70/35kg)
-rest 3 minutes-

1.6km Run / 2km Row
-rest 3 minutes-
100m Farmers Carry 32/24kg/ Bear Hug Sandbag Carry (70/35kg)
30m Handstand Walk
60 GHD Sit Ups/ Anchored

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – high intensity
Target Time: sub 35 minutes (rest included)
Time Cap: 45 minutes (rest included)

STIMULUS and GOALS
How to Pace: STEADY! GRIND!! 3 workouts today, with the start and the finish being a moderate grunt work chipper. The middle workout is a long cardio kick where intensity drops into a steady-moderate effort. Attack the start and finish, and then grind through the middle section.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! All work and no play today. Put on some good tunes and get moving.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Try to be as close to nonstop as possible through these. Don’t go crazy and blow up; just smooth and steady with a quick pause at the top to breathe.

Handstand Walk: 15+ft unbroken sections should be the minimum goal here. Don’t kick up unless you are ready to go.

Bear Hug Sandbag Carry: Unbroken would be a great goal, however, break into 2 sets if you are feeling the bag slip early on.

Run: Run at a moderate and steady pace (70-75%), focusing on keeping the shoulders relaxed and settling into a steady breathing pattern.

Row: Same as the run. Just get into a good rhythm and keep a consistent stroke rate. Breathe through the motion and maybe speed up the final 200m.

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.