WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

20 Alternating Plank Shoulder Taps

15 Russian Kettlebell Swings 

10 Band Pull-Aparts

1 minute Ski/Bike/Row

Increase pace and intensity each round as deemed fit to get yourself good and warm.

1b) 12:00 – 30:00 – Every 2:00 x 9 sets:

Sets 1-3 (12:00 – 18:00) – 15 Dumbbell Bench Press + 15 Abmat Sit-ups

Sets 4-6 (18:00 – 24:00) – 10 Dumbbell Bench Press + 15 Abmat Sit-ups

Sets 7-9 (24:00 – 30:00) – 5 Dumbbell Bench Press + 15 Abmat Sit-ups

Try to pick loading that you can keep fixed for each rep range. For instance your first 3 sets might be with 25lb Dumbbells, then 35lbs for sets 4-6, and finally 50lb Dumbbells for sets 7-9. If you’re looking for additional conditioning work, fill whatever rest time you have with easy to moderate effort on your machine.

1c) 32:00 – 38:00 – 6 minute AMRAP:

12 Dumbbell Deadlifts

12 Dumbbell Push Press

Use two separate loadings, a heavier one for the Deadlifts, and a light pair for the Push Press.

1d) 39:00 – 45:00 – 6 minute AMRAP:

48 Single-unders

24 Dumbbell Deadlifts

12 Burpees

Ideally use a heavy rope if you have access to one. Dumbbells should be lighter on these Deadlifts as the volume is considerably higher. 

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 10 minute Easy Warm-up

B – Every 6:00 x 5 sets:

  • 0:00 – 1:00 – 15/12 Calories

  • 1:00 – 3:00 – 25/20 Calories

  • 3:00 – 6:00 – 40/30 Calories

C – 10 minute Easy Cool-down

Rest as needed between A and C. Part B is one continuous 30 minute piece. Goal is to try and pick sustainable paces for each of the respective “distances.”

3) Weightlifting – Behind the Neck Snatch Grip Press: 5 sets of 3 w/3 second Lower

Rest 90-120 seconds between sets. Use loading only as heavy as allows you to stick to the tempo on the lower.

4) Gymnastics – Wall Facing Pause Strict Handstand Push-up: “X” Reps Every 1:00 x 10 sets

Hold the middle position of the press-out for 2 seconds before finishing pressing into lockout. Pick a rep count that keeps you from building up too much fatigue and allows you to move with clean position the entire time.

5) Trunk – Plank Hold w/Kettlebell Pass Through: 4 sets of 20

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

6) Accessory – Tall Kneeling Landmine Press: 4 sets of 10/side

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

7) Accessory – Bamboo Bar Strict Press: 5 reps Every 1:00 x 7 sets

Focus on position and control over loading.

8) Accessory – Reverse Hyper: 3 sets of 20

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

9) Pre-Hab:

A – Single Arm Scapula Push-ups – 3 sets of 10/side

B – Deadbug Hold + Serratus Punch – 3 sets of 10/side

For quality, not for time.

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