WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 2 Inchworms + 6 Burpees

Station 2 – 10 Kettlebell Deadlifts + 10 Russian Swings

Station 3 – 4 Snatch High-Pull + 4 Muscle Snatch + 4 Snatch Drop to Power

Increase loading each round on the Kettlebell as deemed fit. Use a Barbell or PVC pipe based on skill/ability.

1b) 10:00 – 25:00 – Every 1:30 x 10 sets:

6 Burpees

+

9 Kettlebell Upright Rows

+

12 Russian Kettlebell Swings

Start with moderate loading and build as deemed fit as you work through your sets. Scale reps up or down as needed based on ability and desired stimulus. We should be seeing around 1 minute of work time.

1c) 25:00 – 32:00 – Every 1:00 x 7 sets:

10-20 second Hollow Hold

+

10-20 second Superman Hold

Pick times for each movement that you can maintain for the 7 sets. For this drill the goal is to hold the Hollow position, and role directly into the Superman position upon finishing your Hollow hold. 

1d) 35:00 – 45:00 – 10 minute AMRAP:

21 Dumbbell Deadlifts

15 Ring/Bar Rows

9 Ball Slams

Scale as needed.

Accessory:

2) Monostructural Conditioning – Row:

A – 5-10 minute Easy Warm-up

B – 3 sets of 250m Hard/250m Easy – Rest 3 minutes

C – 3 sets of 500m Hard/250m Easy – Rest 5 minutes

D – 3 sets of 1000m Hard/250m Easy

E – 5-10 minute Easy Cool-down

Rest as needed between A and B. Parts B, C, and D are all performed straight through…all 3 sets of the respective work with the rest period taken after all 3 sets before moving to the next set of distances. Work for the Hard paces to be sustainable relative to the distance, and work to hold the Easy pace consistent across all 3 parts.

3) Weightlifting – Clean Grip Deadlift: 5 sets of 3 @ 110%>

Rest 90-120 seconds between sets. Use straps if you have them. Perform like a Clean, starting in a Clean position, and tracing the movement pattern of the entire pull, scooping under, and finishing the rep by standing to extension through the legs, not by finishing extension through the hip like a traditional Deadlift.

4) Gymnastics – Weighted Chin-up: 5 sets of 3

Rest 2-3 minutes between sets. Load as heavy as deemed fit.

5) Trunk – Strict Knees-up w/3 second Negative: 5 sets of 10

Rest 90-120 seconds between sets. Focus on lowering down to a Hollow Position, that should be the start and finish of each rep.

6) Accessory – Single Arm Landmine Row: 5 sets of 5/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Load as heavy as deemed fit.

7) Accessory – Rope Cable Pull Downs: 4 sets of 15

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

8) Accessory – Band Pull-Aparts: 100 reps

Switch between over and underhand every 10 reps. For quality, not for time.

9) Pre-Hab – Every 1:00 x 15 sets:

Station 1 – 5/side Single Leg Kettlebell RDL w/Pause In Bottom (Not resting on the floor)

Station 2 – 5/side Barbell Suitcase Deadlift

Station 3 – :30 Second Active Hang From Rings

For quality, not for speed.

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