Blog

Strength & Skill:

*Do a set every 2 minutes.

2 Snatch Pull + 2 Power Snatch @ 65% 1 RM Power Snatch
2 Snatch Pull + 2 Power Snatch @ 68% 1 RM Power Snatch
2 Snatch Pull + 1 Power Snatch @ 70% 1 RM Power Snatch
2 Snatch Pull + 1 Power Snatch @ 73-75% 1 RM Power Snatch
1 Snatch Pull + 1 Power Snatch @ 78-80% 1 RM Power Snatch

WOD: 6 Rounds
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Max Double Unders
-Rest 1 Minute-

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

TARGET SCORE
Score = total reps
Target Reps each set: 120+ (720+ total)
Minimum Reps before scaling each set: None.

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This is a classic Fight Gone Bad style that doesn’t quite bite as much til that last couple of rounds! It is a beautiful workout to teach and reward pacing so work to do that!

How it should Feel: CARDIO! Expect a high heart rate throughout this workout. Aim for a hard, but consistent pace on the first set and maintain that throughout. This one turns aerobic as the time domain extends beyond 15 minutes.

WORKOUT STRATEGY & FLOW
Row: Pacing for the row should be moderately fast (75-80%), not a sprint. Once you reach the 50-second mark, you should begin to slow down and be ready to transition.

Burpees: Smooth and steady, intending to slow down the final 3 reps to prep for the double unders. Just stay moving, does not have to be a crazy speed.

Double Unders: Unbroken is the goal across all sets, but more than likely, you will need a break or have multiple trip-ups. This will be challenging as the heavy legs and tired lungs make jumping much more difficult. Take a deep breath before starting, and ensure to lay the rope down after each round.

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.