Blog

PART A: Strength & Skill

*Do a set every 2 minutes.

4 Sets
4 – 8 Bench Press
8 x ALT KB Gorilla Rows (each side)

* increase weight for each movement each round
*Move up in Bench Press weight for each set. Start around 7/10 RPE and move up to 9/10 RPE.
**Rest as needed between sets.

PART B : WOD

6 sets:
50 Double Unders/ 100 SU’s
12 Dumbbell Bench Press (2×22.5/15kg)
2 Legless Rope Climbs (OR 3 Rope Climbs OR 9 Strict Pull ups OR 9 x Heavy Ring Row)
-rest 2min between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 1 minute 30 seconds
Time Cap each set:: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Sustain consistency across all 6 sets. The goal is to manage fatigue rather than redline early. This workout is designed to test upper body pulling and pressing stamina, with a mix of grip endurance, coordination, and midline stability. The double unders elevate the heart rate, while the dumbbell bench press and rope climbs create a push-pull challenge for the shoulders, arms, and core.

How it should Feel: GASSY and GRIPPY! Grip will be on fire, and pressing will feel heavy. The challenge is maintaining rope climb efficiency while keeping double unders unbroken despite increasing fatigue. The short rest (1:1) means your heart rate will likely stay elevated, forcing you to recover quickly before the next set.

WORKOUT STRATEGY & FLOW
Double Under: Unbroken is the aim! Keep a relaxed grip to avoid premature forearm burnout before the rope climbs.

Dumbbell Bench Press: Weight is moderately heavy but reps should be smooth and controlled, ideally unbroken in early rounds. Later rounds may require a quick break.

Legless Rope Climb / Rope Climb: Stay efficient, and use a controlled descent to save grip. If legless climbs break down, adjust to regular climbs to maintain intensity.

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.