Blog

PART A : WOD

2 Sets
21-15-9
Calorie Machine of Choice
126-90-54
Single Under (use heavy rope if available)
/ Or another machine of choice
Run 300m-200m-100m/ or another machine of choice

Rest 4min between rounds

* may use 3 different machines of choice if able

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 8 minutes
Time Cap each set:: 10 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is a full-body cardio challenge that tests your engine, muscular endurance, and pacing strategy. The goal is to push through each machine with sustained effort while managing fatigue to maintain output across both sets.

How it should Feel: GASSY into CARDIO! Uncomfortable but controlled pace. You should finish feeling like you could push slightly harder.

WORKOUT STRATEGY & FLOW
Row/Ski/Echo: Just be consistent for the first two rounds (21-15) and ramp it up on the 9s. Breathe through the motion and keep transitions seamless across.

PART B: Strength & Skill

*Do a set every 2 minutes.

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @6.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8.5/10 RPE

NO Barbell: x 5-6 rounds
8 x Goblet Squat
8+8 x Single Arm DB shoulder press
30 sec AB/ Skip

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.