STRENGTH
Ascending weight weighted pull
ups 5-4-3-2-1
*Each set followed by 8 Kipping pull ups
Rest 2 mins between sets
WOD
9 min AMRAP
12m DBL KB Front Rack Lunge
9 Ring Dips
3 Rope Climbs
@24/16
PEAK
40 Strict HSPU for time
*Must only be completed in sets 3
*Add a deficit if HSPU are a strength
A. 2 x 10-minutes “FARTLEK” (speed play) /
2min REST
1-minute @ 10-minute race pace
1-minute @ steady pace that allows for some
recovery
Modality choices: Run – Row – Ski erg – C2 bike – Assault bike
– Each part can be a different one (e.g. Ski erg / AB).
– Challenge week 1 pace
Challenge. Maintain nasal (nose) breathing for
the whole session.
Understanding the paces.
– “10-minute race pace” is a pace you would
choose for a 10-minute HARD effort.
– “steady pace that allows for some recovery”
is a pace that’s easier than what you had in
A1 but not by too much. You’re still putting in
work but allowing for some recovery.
– One of the aims of this session is to develop
your ability to find and feel what a good pace
for a given duration is like. You are likely to
not get the paces perfect on the first go and
this is ok