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PART A: Strength & Skill

*Do a set every 2 minutes.

2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE
2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE

*Make the reps as perfect as possible.

PART B: WOD
4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 25/20 Calorie Assault Bike/ Run/ Row
Even Sets: 25/20 Calorie Row/ Run/ AB

*Repeat from October 3, 2023.

TARGET SCORE
Target Time each set: sub 1 minutes
Time Cap each set: 90 seconds

STIMULUS and GOALS
How to Pace: PAIN CAVE! We want each set to be approached with an attack mode that can be replicated for 2 solid efforts on each machine. 95% effort is what we are looking for, which isn’t all out, but it’s dang near close with a little saved in the tank for that final set. During the rest, don’t spend too much time on the ground. Get up and move before the next station.

How it should Feel: PAIN! Just tell the gym owner to turn the lights off and leave you on the floor.

Assault Bike: Ramp that bikes up to a 100%+ effort for 3-5 seconds and then settle into that 95% pace. Don’t you dare slow down the final calories; fight till the end.

Row: Quick and fast pulls off the start to get the fan moving, and then it’s time to pull hard with a strong leg and hip drive. Focus on breathing at the back end and be aggressive on the return.

PART C:

8 minutes of as many rounds and reps of:
1 Rope Climb + 10/7 Calories on Ski Erg or Assault Bike
**Each “round” you add 1 more Rope Climb.

EXAMPLE:
Round 1 you begin with 1 Rope Climb + 10/7 Calories on Ski Erg or Assualt Bike
Round 2 you begin with 2 Rope Climb + 10/7 Calories on Ski Erg or Assualt Bike
Round 2 you begin with 3 Rope Climb + 10/7 Calories on Ski Erg or Assualt Bike

STIMULUS and GOALS
How to Pace: STEADY: This will sneak up on you as we add more rope climbs. Don’t go out too hot!!
How it should Feel: GRIPPY: Mostly grip should be the fatiguing factor.

WORKOUT STRATEGY & FLOW
Rope Climb: Begin with 1 Rope Climb and add 1 more Rope climb EACH round you get back to the rope.
Ski Erg: This number is steady the entire workout. Choose a pace you can stay consistent the entire workout. We want to be approx. 35-45 seconds on erg

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.