WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

5 Monster Walk Steps Forward/Reverse/Left/Right

10/side Banded Clam Shells

15 Banded Glute Bridge-ups

20 Alternating Lunges

30 seconds Single-unders

Focus on getting those glutes and hips warm, take your time through the Lunges addressing your hip flexors as needed if they’re tight.

1b) 11:00 – 20:00 – Every 1:30 x 6 sets: 12 Wall Therapy Squats

This is an opportunity to work on the quality of your squat, and also an opportunity to show just how demanding this drill is. Even for the best athlete in the world they can do this and be dripping in sweat after these 6 sets purely because there is always room for improvement, always an opportunity to get into a better position.

1c) 20:00 – 29:00 – Every 1:30 x 6 sets:

5/side Dumbbell Front Rack Split Squats

+

10 Box Jumps

Use a loading you can at least maintain or build upon. For the Split Squats perform all on 1 side before switching to the other. Focus on being explosive on your Box Jumps and landing as high as you can on the box.

1d) 33:00 – 45:00 – 12 minute AMRAP:

50 Single-unders

15 Dumbbell Box Step-ups

50 Single-unders

15 Dumbbell Front Squats

Scale as needed.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 5-10 minutes Easy Warm-up

B – 6 sets of…

  • 2 minutes Easy @ Damper 1 – Seated

  • 10 seconds Hard @ Damper 10 – Standing

  • 50 seconds Moderate @ Damper 5 – Seated

  • 20 seconds Hard @ Damper 10 – Standing

  • 40 seconds Moderate @ Damper 5 – Seated

  • 30 seconds Hard @ Damper 10 – Standing

  • 90 seconds Moderate @ Damper 5 – Seated

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Part B is one continuous 36 minute piece.

3) Weightlifting – Pause Back Squat: 4 sets of 2

Rest 2-3 minutes between sets. Goal is to work around 70-80% of your 1RM Back Squat.

4) Gymnastics – Pistol Squat: 10 minutes Practice

This could be anything from performing the actual movement, a variation of the movement, working on your mobility, or even just working on your single leg stability/balance.

5) Trunk – GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

6) Accessory – Single Leg Hip Thrust: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 leg before switching to the other. Add load  as deemed fit.

7) Accessory – Sumo Stance Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

8) Accessory – Reverse Hyper: 2 sets of 30

Rest 90-120 seconds between sets. Load as deemed fit.

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