WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Banded Pull Aparts

5/side Dumbbell Single Arm Overhead Squats

10 Quad Hold + Alternating Reach Overhead

Get some blood flowing, if you don’t have the mobility for the Overhead Squat sub to a Single Arm Dumbbell Front Squat.

1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 5 Overhead Squats

Warm-up and start in the 50-60% range of your 1RM. Build each set as deemed fit. Performed from the rack.

1c) 24:00 – 33:00 – Every 3:00 x 3 sets:

10 Bent Over Barbell Rows +

10 Front Rack Alternating Reverse Lunges +

10 Good Mornings

Same weight for all 3 movements. No setting the bar down between movements, this is meant to be performed as a complex. Increase load each set as deemed fit.

1d) 37:00 – 45:00 – AQAP:

50/40 Calories Ski/Bike/Row

40 Overhead Squats 115/75

30 Toes-to-bar

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski:

A – 5-10 minute Easy Warm-up

B – 30 sets of – 30 seconds @ 50% Wattage/30 seconds @ 100% Wattage

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. For Part B, pick a hard work wattage, for example 300 watts, your 50% wattage is then 150 watts. Work back and forth between the two paces for the 30 sets.

3) Weightlifting – Pause Front Squat: 5 sets of 2

Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds on each rep.

4) Gymnastics – Strict Chest-to-bar Pull-ups: 7 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

5) Trunk – Abmat Sit-ups: 100 Reps

Break-up as needed.

6) Accessory – Single Arm Dumbbell Farmers Bulgarian Split Squat: 4 sets of 8/side

Rest 90-120 seconds between sets. Load as deemed fit, Dumbbell held same side as the elevated leg.

7) Accessory – Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE