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: 

10 D-Ball Bear Squats

+

10-20 Bodyweight Hip Thrusts

Start with a moderate weight for the Squats and build each set as deemed fit. Hip Thrusts are done just with your bodyweight, no added load, hold for a brief pause at the top on each rep.

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

15 Bent Over Dumbbell Rows +

15 Dumbbell Front Rack Alternating Reverse Lunges +

15 Dumbbell Goblet Good Mornings

Same Dumbbells for all 3 movements, drop one Dumbbell when moving to the Goblet Morning. This is meant to be done as a complex, no putting the Dumbbells down between movements except for dropping the single Dumbbell when moving to the Good Mornings.

1d) 37:00 – 45:00 – 8 minute AMRAP:

30 Calories Ski/Bike/Row Buy-In

Then…AMRAP…

15 Dumbbell Front Squats

15 Knees-up

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