AMRAP 16 min.

7  ‘2-fer-1’ Burpees
14  1.25 Broomstick/PVC Over Head Squat
14  Windmills – 7 each side.

Scoring

As many rounds and reps as possible in 16 minutes.

Scaling

1. Kickbacks
2. Air Squats
3. Reduce reps

WOD Goal

We have a few more ‘complex’ movements in store for you today! Getting creative over here 😉 For the ‘2-fer-1’ burpee, perform a 1 ¼ burpee for each 1 rep. Same for the OverHead Squat. If you have load, use it for the windmills.

If you keep moving for the majority of the workout, you should shoot for 60 sec – 90 sec. Rounds, for a total of 9+ rounds. You will be breathing hard if you decide to go hard. If you move slowly, you won’t get the workout you’re after. This one requires some intensity during those burpees and squats since you have to slow down during the windmills.

AMRAP 16 min.

7 DB Man-makers (40/25 lb.)
14 SA. DB OH squat (7 each side)
14 Suitcase Deadlifts (7 each side)

Scoring

As many rounds and reps as possible in 16 minutes.

Scaling

Man-makers: Scale to one dumbbell. Alternate sides each rep.

SA. OH squat: Scale to a SA. front squat.

Suitcase deadlifts: Scale the ROM as needed. Add a stack of books on the floor to ensure you maintain back positioning.

WOD Goal

If you keep a steady pace across the workout and don’t go out too hot, you could aim to perform a round every 90 sec.- 2 minutes, giving yourself also around 7+ rounds. The movements are a little more time consuming, but are lower skill so should be less effort overall.

For you, we have a dumbbell bonanza. We are utilising the whole body today, incorporating a push, pull, hinge and a squat. Both the shoulders and lower body will be tested as well, especially having to manage fatigue through those SA. overhead squats.

If you’re unable to get the shoulder/hip/ankle range for those OH squats, sub to a SA, front squat instead.

As many rounds and reps as possible in 16 minutes.

Scaling

Ring muscle-up: Scale to an assisted/jumping bar muscle-up. Scale further to 6 low ring transitions + jump to dip.

OH squat: Scale the load as needed.

Deadlifts: Scale the load as needed.

WOD Goal

A classic triplet amrap style today. We are utilising gymnastics and light/heavy weightlifting movements. The rep volume per round is low for each movement to ensure a steady pace throughout the workout. The overhead squats will be heavy for most people, moving into a light to moderate deadlift. The test today will be shoulder stability overhead going from the muscle-ups into the OH squats. The deadlifts will ensure the heart rate stays high and add to the fatigue through those shoulders and posterior.

If you don’t have rings, modify to a bar muscle-up or sub for that.

The goal for most people today is to reach 7+ rounds. This is going to be tough for a lot of people who will need to break things up from the start. Ideally, if you can do 1-2 rounds of everything unbroken you can build up some momentum in the first half of the workout. If not, that is ok, you will most likely finish closer to 6-7 rounds. Shoulder fatigue will be the limiting factor towards the end of the workout and the OH squats will suffer the most. 2 sets would be good, limiting the amount of times you have to get the load on your backs. You can squat snatch the first rep if you wish.

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.