General Prep
2:00 Cardio Choice
:30 Down Dog Calf Gas Pedals
10-15 Banded Pull Aparts
8 Medball Deadlifts + 8 Medball Squats + 8 Medball Presses
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
20 sec Hollow Rocks
Specific Prep
2 Sets:
1 Seated Clamp and stand or 1 Jump and Cut to Reach and /or Pull to Stand
6 Bar Kip Swings, Building Kip
6 Ring Rows or 3-4 Strict Pull-Ups
6 Wall Balls
10/8 Calorie Bike, Building Intensity
For Calories:
20:00 EMOM
Minute 1 - 4 Shuttle Runs + 2 Rope Climbs
Minute 2 - 10 Wall Balls + 5/3 Bar Muscle Ups
Minute 3 - Max Calorie Ski Erg
Minute 4 - Rest
Wallball: 9/6kg to 10/9ft
Shuttle Runs: 8m Down & Back = 1
Rope Climb: 15ft
Score = Calories
Record Notes on Movements and Reps performed
Goal: Maintain consistent Ski calories across all 5 working intervals (minimal drop-off) 18/14+
RPE: 8/10 *Skill Challenge, but keep RPE relatively conservative
Primary Objective: Preserve capacity on gymnastics minutes to allow aggressive, but repeatable ski output
Secondary Objective: Maintain technical consistency on rope climbs and bar muscle-ups under fatigue. Think of this is a quality practice day developing efficiency with some fatigue building up over the course of the metcon.
Accessories
For Quality:
3 Sets:
8-12 Feet Elevated Ring Rows or 10/10 Single Arm DB Row
3-5 Dragon Flags
