Warm-up
1 round
10/8 cals row
10 DB SA strict press
10 air squats
1 round
10/8 cals row
10 DB SA push press
10 goblet squats
1 round
10/8 cals row
5e SA DB hang squat cleans
5e SA DB thrusters
Strength
PortFit
Strict press – 5×5 w/2121 tempo
Look to increase from 6/22 both on the RPE scale and overall load
PortBurn
Standing SA DB strict press, with other hand holding DB in front rack position – 4x8e
WOD
All tracks
3 rounds
400m run
20t SA DB thrusters
400m row
20t SA DB hang squat cleans
Rest 1:30 between rounds
Fathom – longer intervals. Your work to rest ratio will not be enough to sprint any part of this workout. However, pushing the run and getting right on the DB will make a huge difference when it comes to your overall time.
Gear – maybe have a couple of different gears in this one. A higher gear in the run and row and a slower, more deliberate pace in the DB movements.
Knots – do not grab a DB based on what you think you should use. Grab a DB based on what is going to make this workout fit its intended stimulus. Even at its heaviest, you should not be breaking up the reps beyond switching sides. Find a weight that will challenge you, but not force you to put it down.
Current – DB and rower in your box
P@YP option
3 rounds
400m shuttle run
20t SA DB thrusters
400m shuttle run
20t SA DB hang squat cleans
Rest 1:30 between rounds
