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Part A: WOD

4 sets (1 set every 5 minutes)
250m Calorie Row
15/12 Calorie Echo Bike
8 Shuttle Runs (25m)

Subs:
60 Sec of:
KB Swings
Burpees
Wall Balls
DU’s

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is aerobic power and engine-building, designed to push your lungs, legs, and mental grit while demanding a strong, repeatable effort every round. With one set every 5 minutes, the goal is to stay aggressive and consistent across sets..

How it should Feel: CARDIO! You should feel like you’re working hard but in control. Fatigue will kick in on the middle rounds, especially in the legs and lungs—this is where pacing discipline matters. Final set is full send!

WORKOUT STRATEGY & FLOW
Row/Echo Bike: 80-85% to start on each machine and settle into a strong but sustainable pace. On the back half of each machine you can kick it up a notch. Sprinting too hard will crush your legs for the shuttle runs.

Shuttle Run: Stay light on your feet and push the pace here. Final push to a near sprint on the last 2-3 runs each round.

Part B: Strength & Skill

*Do a set every 2 minutes.

1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @55% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @60% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @65% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70+% 1RM Clean

PART C: 

3 Rounds

5 Strict Ring Muscle Ups/ False Grip Progressions
– rest 60 seconds –
20 Russian Push Ups
Rest 2min

STIMULUS and GOALS
How to Pace: PACE: We are building strength not as much capacity, but also trying to find our threshold.
How it should Feel: MUSCULAR ENDURANCE: Both strict and kipping will tax your pull and press.

WORKOUT STRATEGY & FLOW
Strict Ring Muscle Up: If stringing them together, go 7/10 RPE on round 1 so you have some strength left for the last round.
Russian Pushups: Keep core tight and press through the ground during turnover!

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.