WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5/side Single Arm Table Top Up/Downs + Rotation

5 Front Squats

5 Strict Press

5 Clean Pulls

Use a PVC Pipe or Barbell based on what you’re comfortable for the warm-up.

1b) 10:00 – 30:00 – Every 5:00 x 4 sets:

20/15 Cals Cardio

12 Box Jumps 24/20

9 Front Squats 115/75

6 Shoulder-to-Overhead 115/75

Loading that you are using should be something that is difficult but ideally something that you can perform the movements unbroken with. Feel free to increase the loading each round as deemed fit.

1c) 35:00 – 45:00 – 10 minute AMRAP:

30 Double-unders

12 Ring Rows

9 Shoulder-to-Overhead 75/55

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – Every 1:00 x 10 sets – 10/8 Calories

B – 5 x 5000m – Rest 3 minutes

C – 5-10 minutes Easy Cool-down

Rest as needed between each part. For Part A, start at a pace that takes around the entire minute to finish the calories. Increase the tempo each round finishing at an effort a bit above what you’re looking to hold on the 5000m repeats.

3) Weightlifting – Every 2:00 x 7 sets:

1 Pause Back Squat +

2 Back Squats

Start around 60% of your 1RM. Build as heavy as deemed fit.

4) Gymnastics – Rope/Towel Pull-ups: 7 sets of 5

Rest 90-120 seconds between sets. Add load as deemed fit.

5) Trunk – Strict Single Leg Alternating Toes-to-bar: 4 sets of 12

Rest 90-120 seconds between sets.

6) Accessory – Tall Kneeling Kettlebell Bottoms-up Press: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on position and control first, loading second.

7) Accessory – Single Arm Kettlebell Rows: 5 sets of 5/side

Rest 90-120 seconds between sets. 5 heavy working sets, ideally by the 5th rep you’re having to use a little hip action to help complete the rep.

8) Accessory – Belt Squat Machine Marching: 5 minutes

Use a loading that allows you to march consistently for 5 minutes.

9) Pre-Hab – 4 rounds for Quality:

10 Single Leg Glute Bridge-ups w/Pause @ Top

5/side Hip C.A.R.

10 Alternating Hip 90/90 Stretch

10) Pre-Hab – 4 rounds for Quality:

15 Negative Elbow On Knee External Rotation

10 Negative Banded Pull-Aparts

5/side Alternating Shoulder Plank Tap w/3 second Pause

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