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Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Bench Press @ 6/10 RPE
5 Bench Press @ 6.5/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE

* perform 3-5 strict Pullups after each set of Bench press

WOD: EMOM 16 Minutes (4 rounds)
Minute 1: 220m Run/ Row 250/ AB
Minute 2: 220m Run/ Row 250/ AB
Minute 3: 30 seconds of Burpee Bar Muscle Ups (OR Burpee Strict Pull Ups)
Minute 4: Rest

*Repeat from August 7, 2023.

TARGET SCORE
Target Time each minute: 40-50 seconds on the machines
Time Cap each set: 55 seconds on the machines

STIMULUS and GOALS
How to Pace: STEADY!
Find a pace on all 3 stations to maintain a moderate to moderate-high output consistently. Use the first time as a test pace, and then you should know what can be replicated across.

How it should Feel: GASSY into CARDIO! Every station is going to attack your lungs. Work hard, recover, and hold on!

WORKOUT STRATEGY & FLOW
Run: Moderate fast pacing here (80%), but that does not mean go hard and sprint. Get up to a comfortable speed that you know can be held across all rounds. The goal should be sub-50 seconds.

Bike Erg: Similar to the run, get up to speed quickly and keep driving through.

Burpee Bar Muscle Ups: You only have 30 seconds here, so take that first set at a smooth and steady pace and see what you end up with. After that, adjust to keep your reps consistent or slightly increase across 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.