Warm-up
Spend 2 min in Z1
3 rounds
10 monster walks left/right
10 push-ups w/2 shoulder taps
10 empty BB bent over rows, build here
Strength
PortFit
A1. Bench press – 4×6 to 8; look to 6/15 and build off that session (a 4×6). Either stay at that weight and add reps, or go up a bit in weight and stay at that rep scheme.
A2. SA DB bent over row – 4x8e
PortBurn
A1. DB floor press – 4×8; AHAP and across
A2. SA ring row – 4x6e
WOD
PortFit
12 min AMRAP
21 DU’s
15 deadlifts (185/125#)
9 burpees over the bar
3 strict HSPU’s
PortBurn
12 min AMRAP
21 DB deadlifts
15 perfect push-ups
12 burpees over the bar, no push-up
**P@YP option – complete 20 SA DB deadlifts on each side if only one DB is available**
Fathom – moderate time domain, meaning staying out of top gear is very important
Gear – 4th gear; you might feel your heart rate creep into the top heart rate zone but most of your time should be spent high in zone 3 and low in zone 4.
Knots – be deliberate here otherwise you might lose your rhythm in the DU’s or the capacity in the HSPU’s. The deadlifts should be able to be done unbroken, but depending on your strategy, you might not want to handle them like that. Up to you and what you want to get out of this workout.
Current – know where your HSPU station and how to get there. Everything else is to be done in your box just make sure you walk around everyone else’s squares on your way to be inverted.
