WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 40 seconds Inchworm + Scapula Push Up + Shoulder Plank Tap + Reach For Opposite Foot

Station 3 – 10-15 Box Jump (Step Down)

Station 4- 3-Position Power Clean (Hi-Hang>Top of the Knee>Floor) x 3 Cycles

Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell.

1b) 12:00 – 19:30 – Every 1:30 x 5 sets:

10 Dumbbell Bench Press

+

10 Dumbbell Push Press

Perform this as a complex using the same loading for both movements and without putting the weights down. Start at a comfortable load and build from there.

1c) 20:00 – 30:00 – Every 1:00 x 10 sets:

10 Seated High Banded Face Pulls

+

10-20 Mountain Climbers

Focus on good position and activation during your Face Pulls keeping your Scapulas set back and down.

1d) 34:00 – 45:00 – 4 sets of 2:00 ON/1:00 OFF:

15/10 Calories Ski/Bike/Row

Max Single Arm Dumbbell Devil’s Press

Scale as needed. You shouldn’t be on the machine any longer than a minute.

Accessory:

2) Monostructural Conditioning – Row: 5K @ Easy Pace

Use this as a time to focus on technique and position on the rower.

3) Secondary Met-con – Every 6:00 x 6 sets:

21 Calories Ski/Bike/Row

21 Overhead Squats 95/65

7/5 Bar Muscle-ups

Scale as needed. Look for consistent efforts/output on each round.

4) Gymnastics – Pause Supinated Band Resisted Bar Row: 5 Reps Every 1:00 x 10 sets

Pause with chest at the bar for 2-3 seconds each rep. Adjust band tension based on ability/strength.

5) Trunk – GHD Sit-ups: 3 sets of 20-30 Reps

Rest 90-120 seconds between sets.

6) Posterior Accessory – Reverse Hyper: 3 sets of 20

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

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