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PART A: WOD

3 sets:

AMRAP 1 Minute
Toes to Bar
-straight into-
AMRAP 1 Minute
Shuttle Runs 20m
-rest 3 minutes-
AMRAP 1 Minute
Handstand Walk
-straight into-
AMRAP 1 Minute
Shuttle Runs 20m

-rest 3 minutes between sets-

*Toes to Bar has to be in unbroken sets of 7+, and Handstand Walk has to be in unbroken 2m + increments

TARGET SCORE
SCORE = Total reps each set
We are scoring as “6 sets” so you can score each portion separately
Handstand walk 5ft = 1 rep
Intended Workout RPE: 85 – 85% – high intensity

Target Score each set:
30+ on couplet #1 (21+ toes to bar and 9+ shuttle runs)
18+ on couplet #2 (9+ handstand walk reps and 9+ shuttle runs)

Minimum Score before scaling each set:
20 on couplet #1 (14 toes to bar and 6 shuttle runs)
10 on couplet #2 (4 handstand walk reps and 6 shuttle runs)

STIMULUS and GOALS
How to Pace: CHALLENGE and STEADY! High-effort intervals, with the 3 minutes of rest allowing near-complete recovery, making each effort a sprintish type approach. Treat each interval as an high-output effort since you have built-in rest. Aim for consistency across all 3 sets.

How it should Feel: GASSY and MUSCULAR ENDURANCE! A leg-and-lung burner but not so intense that it compromises your gymnastics. Focus on controlled breathing and shake out your shoulders and arms to prep for gymnastics.

WORKOUT STRATEGY & FLOW
Toes to Bar: Has to be minimum sets to force you to hang on a bit longer.Be aggressive but Don’t overdo it on the first set. Feel it out then push to your limit in later sets!

Handstand Walk: Same idea as Toes to Bar, just with minimum distance covered. Every 5ft is 1 rep.

Shuttle Run: Stay aggressive and stay moving. Quick transitions and keep the foot on the pedal. Focus on keeping your hands/shoulders relaxed.

PART B: Strength & Skill

*Do a set every 3 minutes.

3 Sets
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5.5-6/10 RPE

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.