Warmup:

250M row

Grab light KB

8 single leg KB RDLs per side

8 KB deadlifts

8 KB Russian swings

10 hollow rocks

L-arm KB suitcase carry 30’

R-arm KB suitcase carry 30’

On rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

WOD:

In 5 Min, complete:

25 Russian KB Swings (70/55)

10 Burpee to Kipping Pull Up

150′ Dual KB Farmer Walk (70/55)

20 Ab-mat Sit Ups

-Rest remaining time

Repeat for 6 Sets

Score = slowest set

Video courtesy of Functional Bodybuilding.

So, do you try to sprint through these movements to get as much rest between rounds as possible, or find a steady rhythm that may take you longer but ensures your heart rate doesn’t sky-rocket, therefore allowing you to maintain the work pace for more rounds? The answer is….it depends on you.  If you are a seasoned athlete that knows they can fully recover from small rest periods, go a bit faster through these movements to get as much rest prior to the next 5-min section starting up. If you are more of an athlete that of they go for a sprint early, they find their performance going south later in a longer WOD, maybe it would be best to stay at a more consistent pace the allows you to finish the work in under 5 min, but does not give a ton of rest time after. If that steady pace doesn’t blow you up, you should be able to stay at the pace through each round.

Scaling Options:

KB weight -> 53/35 -> as needed (ELITE: Am Swing w/70/55)

Burpee2Kipping Pull Up -> Burpee to Jumping Pull Up (ELITE: Muscle Ups)

Ab mat sit ups -> feet anchored (ELITE: GHD)

Cool Down:

Barbell forearm smash – 1Min per side

https://www.youtube.com/watch?v=cTvzDwBY46Q

Video courtesy of 3rd Element Fitness

Cobra Pose – 2 Min