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WOD: AMRAP 20 Minutes
1000m Row Erg / 850 Ski Erg / 1000m Run / AB
20m Overhead Dumbbell Walking Lunge (22.5/ 15) (right arm)
20 Toes to bar
20m Overhead Dumbbell Walking Lunge (22.5/15) (left arm)
20 Lateral Burpee over Dumbbell
20 Dumbbell Snatch (22.5/15)

*Every 10m is a rep.

TARGET SCORE
Target Rounds: 3+
Minimum Rounds before scaling: 2

STIMULUS and GOALS
How to Pace: STEADY! The stimulus moderate and steady pace across. The name of this game is smartly managing breaks and transitions. Rounds are long; try to stay consistent while using the time between stations as rest. This workout is a test of strength, along with strategy, as it requires a lot more from the body than pure strength.

How it should Feel: GRIND into CARDIO! Monitor your grip and heart rate early on so similar pacing can be held across rounds and reps.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be moderately-high (80%+) while aiming to wind down the final 100m. Focus on relaxing your shoulders and grip while using your bodyweight to help drive down on the pedals.

Overhead Dumbbell Walking Lunge: Weight will make this challenging, but regardless the goal should be unbroken 25ft sections across all sets. Press hard through the lunge and breathe at the top of each rep.

—if you don’t have the space to complete 50ft, complete 16 Overhead Forward Lunges in place.

Toes to Bar: The goal should be 2-3 sets and we definitely recommend breaking into multiple sets sooner than later.

Burpee Over Dumbbell: Steady amd smooth pacing across these long sets. No need to go crazy only to but yourself in a cardio deficit.

Dumbbell Snatch: Heavier weight so don’t try to force an unbroken set only to be stuck over resting. Maybe 2-3 quick sets will be better for consistency.

Strength & Skill

10x Strict Chest to Bar/ Bar Muscle UP
–rest 1 minute—
3 rounds of:
5 Bar Muscle Ups/ Chest 2 BAr
100m Run / AB Sprint
–rest 1 minute—
10x Strict Chest to Bar/ Bar Muscle UP

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.