WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

5 Table-Top Up-Downs

10 Hanging Hollow Rocks

15 Air Squats

30 seconds Pogo’s

Focus on good range of motion and position. On the Pogo’s really focus an emphasize on the jump/bounce coming entirely from the Feet/Ankles/Calves, don’t bring the Hip Flexor into the equation.

1b) 11:00 – 25:00 – Every 2:00 x 7 sets:

3 Box Jumps

+

3 Front Squats

Start with a comfortable Box Jump height, and work to build the height through the course of the sets…the goal isn’t to max out the Box Jump height, but to work to something that is moderately challenging. For the Front Squats work to get around 60-70% on the bar to start and build each set as deemed fit. Work to make sure the transition from Box Jump to Front Squat is as short as possible.

1c) 27:00 – 34:00 – Every 1:00 x 7 sets:

3-5 Strict Ring Dips

+

10 second Ring Dip Support

Pick a rep count that you can maintain for all 7 sets. On the Ring Dip support really focus good lockout through the elbow and trying to hold good external rotation through the shoulder…we should see the Rings at the very least straight on, ideally turned out.

1d) 38:00 – 45:00 – Every 1:00 x 7 sets:

10 Thrusters 75/55

10 Pull-ups

Stimulus for this piece is that all movements/sets should be unbroken. If performing with a Butterfly Pull-up this is approximately 30 seconds of work, if you’re taking 50 seconds to get the set done you haven’t scaled right…you should be looking for no more than 40 seconds of work. We want maintainable, repeatable efforts…there may be some small break-down by the last set or 2 on the gymnastics, but the goal is for unbroken sets, with something still left in the tank at the end.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 10 minute Easy Warm-up

B – 5 sets of 30 second Sprint/2:30 Active Recovery

C – 5 sets of 1 minute Hard/2:00 Active Recovery

D – 10 minutes Easy Cool-down

Rest as needed between parts…no rest between B and C. Part B, really hit it hard, we’re not looking for consistent intervals. Part C work for hard, but maintainable efforts. Work to have your Active Recovery paces be consistent through the both Parts B and C, ideally pick a pace ahead of time for the Active Recovery and really work to adhere to it.

3) Gymnastics – Freestanding Handstand Hold: 10 minutes Practice

Work on any facet of getting upside down without support…that might mean first establish capacity upside down with support.

4) Skills – Box Jump Overs: 10 minutes Practice

Goal here is not getting volume of reps, but finding/practicing what is the most efficient way for you to perform this movement. Think about what the trade-offs are in terms of speed, precision, and what the variations do to your heart rate.

5) Trunk – Barbell Front Rack Hold: 5 sets of :30 ON/:30 OFF

Goal is to work at 100% of your 1RM Front Squat. Adjust loading as deemed fit.

6) Press Accessory – Dumbbell Bench Press: 5 sets of 10

Rest 90-120 seconds between sets. Use a loading that is difficult but that you can keep fixed for all 5 sets.

7) Squat Accessory – Single Arm Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on position and range of motion over loading.

8) Pull Accessory – Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus is on quality, not speed.

9) Pre-Hab – 3-5 sets for Quality:

10 Forward Stepping Lunges

10 Air Squats

10 Box Step-ups (Hip Below Knee)

10 Air Squats (Wide Stance)

10 Curtsy Lunges

10 Air Squats (Narrow Stance)

10 Lateral Lunges

Focus on position, range of motion, and activation. Take your time.

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