40-30-20-10
Heel Taps
Cossack Squats

Our aim here is to match the metabolic and muscular endurance stimulus of the above workouts. While you are unable to get an exact match of intensity out of both these movements, the strength aspect is similar and if done with some speed, you will still be breathing pretty hard too. The heel taps are done over one object roughly the height of a dumbbell. There and back is one rep. The cossack squats are done with half of the reps on one leg, half on the other.

Scoring
Time to complete the workout.

Scaling
Heel taps: Lower the object that they heel tap over. Bend knees as needed for more stability. Use height under hands for more support.
Cossack squats: Shorten range of motion as needed. If you are still unable to perform these with any intensity or decent range of motion, modify the movement to lateral step-ups or bularian lunges.

WOD Goal
The total time for this WOD will be a little quicker, unless you are able to add load to your cossack squats. That will be a game changer for sure! All the heel taps should be done unbroken and the squats will most likely only need to be broken up a few times for each set. You will be done closer to the 10-12 minute range (sans load).

40-30-20-10
DB. Alt. Push Press
DB Squat Clean (40/25 lb.)
* one DB held sideways
in both hands

Scaling

DB. alt. push press: Use one dumbbell and split the reps between arms. Then, further to holding one dumbbell in both hands and performing the pp like that.
DB squat clean: Reduce reps as needed. Then, scale to either a power clean, or a front squat.

Scoring
Time to complete the workout.

WOD Goal

Instead of trying to mimic an overhead pulling stimulus (hard to do), we have decided to prescribe a push-pull/squat workout for you instead. Your fatigue will be a little more distributed , but overall, the workout intention is still the same. The dumbbell alternating push press is done with both dumbbells on your shoulders, while the push press with one arm, the other stays in the front rack, then you alternate. The DB squat clean with the DB in both hands is a little harder to maneuver than a MB, taking a few reps to get the hang of it. If people find it too awkward, you can switch to a single arm DB squat clean instead, switching sides halfway in each set.

A similar goal as above for consistency applies to you as well. Pick a rep scheme they know they can hold onto for the majority of the workout whilst outputting at a good intensity. These two movements will compound on each other less, but the heavy breathing will still be a huge factor. Shoot for around 16 minute finish for the majority, with some finishing a little quicker.

Time to complete the workout.

Scaling

Chest-to-bar pull-up: First, scale reps to 30-20-10-5, then perform regular pull-ups. Then, scale further to bands, or a challenging ring row.
MB clean: Scale reps as needed as above, or, if you don’t have a MB, use the PL version of a DB clean.

WOD Goal

For our couplet today we have a double pulling combination. One from overhead, and one from the ground + a squat. It will be a grind. It isn’t designed to be a fast workout, rather, a consistency is key type of workout. The total volume is 100 reps for each. Both movements will start to get taxing around the same time, but if approached with an endurance mentality, you should be able to get it done without having your soul completely sucked out of your body! We have allowed up to 20 minutes to complete the workout.

For those athletes who are proficient at c2b pull-ups, you should pick a rep scheme that makes sense to you and stick with it for the whole workout. Sets of 10-15 for the first few rounds, then down to sets of 5-10 for the last few would be ideal. Same rep scheme would work well for the Mb squat cleans. The fatigue is usually more metabolic and condensed to the lower body for this movement, but paired with the pull-ups, you will also feel it through the shoulders. Watch out for breaking the movement into a power clean/front squat. That tends to happen when you get tired!

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.