WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 “Y” Plate Raise

10 Alternating Bird Dogs

10 Good Mornings

Take your time and focus on positions and activation.

1b) 10:00 – 28:00 – Every 3:00 x 6 sets:

5 Pause Bench Press +

15 Pause Lat Pull-Overs +

20 Plank Alternating Dumbbell Pass Through 

Scale volume of movements as needed so you have 30 seconds of rest or more. Start your Bench Press around 60% of your 1RM and build as deemed fit. Each rep pause at/on the chest for 2-3 seconds (don’t lose tension on the position). Pull-Overs can be done with a Dumbbell or Plate.

1c) 30:00 – 45:00 – Every 5:00 x 3 sets:

15 Burpee Box Jumps 24/20

10 Deadlifts 185/135

12 Burpee Box Jumps 24/20

10 Deadlifts 185/135

9 Burpee Box Jumps 24/20

10 Deadlifts 185/135

Scale as needed. We want you getting a bare minimum of 30 seconds rest, ideally closer to a minute plus, so scale reps as needed for desired stimulus/time domain.

Accessory:

2) Secondary Conditioning – Row – 3 sets of:

12 Calories – 30 seconds Rest

15 Calories – 45 seconds Rest

18 Calories – 60 seconds Rest

21 Calories – 75 seconds Rest

24 Calories – 90 seconds Rest

Hard efforts for each respective distance, but work to be maintainable across the 3 sets. Rest 3 minutes between sets. Sub to other machines based on what’s available.

2) Olympic Lifting:

A – Push Press 3 sets of 3

B – Drop to Split 4 sets of 3

https://www.catalystathletics.com/exercise/417/Drop-To-Split/

Rest 2-3 minutes between the Push Press. Build to a heavy triple for the day. Rest 90-120 seconds between the Drop to Split, focus on technique here, not loading.

3) Gymnastics Conditioning – 4 rounds of:

100 Heavy Rope Single-unders

15/side Single Arm Ring Rows

10 Pause V-Ups

For quality first, and time second.

4) Trunk – Star Plank Hold: 4 sets of 30/side

Rest 60 seconds between sets.

5) Posterior Accessory – RNT Kettlebell Goblet Split Squat: 4 sets of 10/side

Band is attached to the outer leg. Perform all 10 reps on 1 side, then switch directions for the other side. Build as heavy as deemed fit. Rest 90-120 seconds between sets.

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