Blog

PART A: Strength & Skill

Squat Snatch

5 Sets (New set every minute)
1 Power Snatch @65-70% 1RM Power Snatch
-Directly into-
5 Sets (New set every minute)
1 Power Snatch @75-80%of 1RM Power Snatch

PART B: WOD

For Time:
500m Row/ 480m Run/ AB30/20Cal
15 Box Jumps (30/24)
5 Rope Climbs (OR 15 Strict Pull Up)
25 GHD Sit Ups (OR 50 Abmat Sit Up)
500m Row/ 480m Run/ AB30/20Cal
25 GHD Sit Ups (OR 50 Abmat Sit Up)
75 Wall Balls (20/14) (10/9)

*Note: If you don’t have a rope and don’t want to do Strict Pull Ups again, do 25 Double Dumbbell Bent Over Row (2×50/35).

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 15 minutes
Time Cap 18 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is a gritty mix of conditioning, gymnastics, and midline endurance. You can push the pace a little early on and then settle into a nice groove once you hit the GHD Sit Ups. From there you are just going to want to chip away at the movements and reps.

How it should Feel: GASSY and MUSCULAR ENDURANCE! This is a midline- and stamina-heavy workout with big demand on grip and muscular fatigue. Pace smart, stay efficient, and don’t redline too early!

WORKOUT STRATEGY & FLOW
Ski/Row: The Ski/Row should be a steady, moderate effort, not a sprint. This should feel tough but sustainable, keeping your heart rate elevated but not spiking.

Box Jump: Smooth and steady , no rebounding and just focus on being explosive with little rest between reps.

Rope Climb: Big jump every time and focus on using the legs before the arms.

GHD Sit Up: Use this as the area to get your heart rate under control. Non-stop, but smooth and controlled with a slight pause at the top to breathe.

Wall Balls: Only area of the workout where you will likely have multiple breaks. Breathe through the motion and don’t get caught resting more than 15-seconds.

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.