Blog

Part A: WOD

3 Sets @ consistent effort (75-80% pacing)
4 Rounds of Strict Cindy*
30/24 Calorie Row/ 300m Run/ 21/15Cal AB
-rest 3 minutes between sets-

*Strict Cindy:
5 Strict Pull Ups/ Light band/ ring Row
10 Push Ups/ 5 x Strict Scaled
15 Air Squats

TARGET SCORE
Intended Workout RPE: 7.5 – 8.0 75-80% – moderate to moderate/high intensity
Target Time each set: 4-5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is aerobic with muscular endurance demands, requiring sustained effort across all three sets. The goal is consistent pacing (75-80% effort), meaning you should push but never get close to redlining—you want to maintain the same time across all sets.

How it should Feel: CARDIO! Your heart rate will be elevated, but stay controlled and never let it reach a redline state. Upper body endurance will be tested, but pacing should keep movements manageable.

WORKOUT STRATEGY & FLOW
Strict Pull Up: Unbroken would be great but dropping to singles is fine if its keeps you moving with intended stimulus.

Push Up: Break into 2-3 quick sets if fatigue starts to set in early.

Air Squats: Smooth and steady, don’t blow up your legs. Focus on controlling your breathing and relaxing the upper body.

Row: Approach with a moderate and steady effort, with the goal of finishing under 1:45. Breathe through the motion, and don’t death grip the handle.

Part B: Strength & Skill

Back Squat

*Do a set every 2 minutes.

5 Back Squat
5 Back Squat
5 Back Squat
3 Back Squat
3 Back Squat
3 Back Squat
1 Back Squat
1 Back Squat
1 Back Squat

**Start at 60% for the first set of five and then gradually build over the set. Working up to a heavy single for the day.

No Barbell Option:
Goblet Squat x 12-15
AB/ ROW x 30 – sec

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.