WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Lateral Banded Steps (Ankle Height)

5 Front/Back Banded Steps (Ankle Height)

10 Glute Bridge Ups

Take your time and focus on good position and activation.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Tempo Landmine Squats (2.1.2)

Start at a comfortable load and build each set as deemed fit. 2 seconds down, 1 second hold, 2 seconds up. Hold to the tempo first, loading second.

1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 7 Dumbbell Front Squats

Load as heavy as deemed fit.

1d) 25:00 – 30:00 – 5 minute AMRAP:

10 Goblet Good Mornings

10 V-Ups

Scale as needed. Focus on position and activation first, loading/speed, second.

1e) 35:00 – 45:00 – 10 minute Up Ladder:

3 Burpees

3 D-Ball Over the Shoulder

Workout goes 3+3, 6+6, 9+9, 12+12, and so on until 10 minutes is up. Scale as needed.

Accessory:

2) Monostructural Conditioning – Row:

A – 5-10 minute Easy Warm-up

B – Every 4:00 x 5 sets – 500m @ Hard Effort

C – Every 8:00 x 2 sets – 1000m @ Moderately Hard Effort

Rest as needed between A, and B. Only use the rest from the last set of B to transition into C. Work for maintainable paces/times on each respective distance.

3) Weightlifting – Every 1:00 x 10 sets:

1 Tempo Clean Pull +

3 Tall Power Clean

This is skill work, keep the bar at appropriate loading to perform the skill/drill properly. For the Tempo Clean Pull, pull slow right up to the Jump/Hi-Hang position and then explode.

4) Gymnastics – Handstand Walk: 10 minutes Practice

Work on any facet, skill, drill to help develop a handstand walk.

5) Trunk – Hanging L-Sit: 5 x Max Time

Rest 2 minutes between sets.

6) Posterior Accessory – Single Leg Hip Thrusts: 3 sets of 15/side

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

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