7 Rounds

1 Strict HSPU
2 Kipping HSPU
Max Handstand Hold
Rest

* Repeat from April

Optional Finisher

20 Kick-sits
20 Jumping Lunges

Scoring
The length of their longest handstand hold

Scaling

2 Pike round the worlds (in both directions, so 4 total)
4 15 sec. Push-ups (take a full 15 sec. To get down and up)
6 2-fer-1 Burpees
7 rounds.

OR

4 wall climbs – as high as possible
Max handstand hold – scale to a pike handstand hold.

WOD Goal
We are still loading up your shoulders, with some hip power included, except inverted. We are repeating a workout we used last month. If you performed it, you can check back in and see how you have improved or what you need to change from your previous time.

3-5 total sets

3-point Power Snatch Complex
4 DB High Hang Power Snatch
4 DB Mid Thigh Power Snatch
4 Power Snatch
* perform 1 round on each arm

Optional Finisher

40 Alt. Db Power Snatch (50/35 lb.)

Scoring
Score weight for complex

Scaling
Scale the reps and rounds as needed.

WOD Goal

The goal here is to get some time under tension using a moderate load. The focus should be on good positioning and
strength endurance. You will also be able to practise positions today in your power snatch, except with slightly less load and more volume. If the rep scheme is too conservative for the load you  have, increase the reps. It should be a challenge.

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.

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.

3 Rounds

40 Air Squats
200 m Run
60 Object Toe-taps
perform 1 round every 5 min.

Scoring

Time per round.

Scaling

Run: Scale to 100-150 m, or perform 20 speed-skaters instead

Double-unders: Scale to 35-40 reps, then scale to 80 single-unders or 60 toe-taps.

Air squats: Reduce reps to 30.

WOD Goal

For a lot of you the main goal is going to be to get the work done within 4-5 min. Ideally, everything should be done in one unbroken set. That might start getting a little hard and/or spicy for the front squats, but their goal should be to try hold on as long as you can and maybe 1 or 2 breaks at a maximum.

Even though pausing at the top of the lift doesn’t feel like as much of a break as dropping it does, it definitely saves a little bit more time in a workout like this where time is crucial.

The workout is really about the squats. Most people will be able to run relatively fast on the 200-m run and be able to get the double-unders done pretty quickly with the idea of more rest in the back of their mind. You should try aim for consistency across the 3 rounds.

Some will get 1-2 min. max rest in that first round and then less in round 2, depending on how much you fatigue. The majority around 1 minute. If you think that you will be getting less than 30 seconds rest between sets, scale the workout appropriately to increase that to at least 45 seconds.

High squatting volume today combined with running and double unders makes for a big lower body day! The squat load is light to moderate. Light for the first set and moderate for the last two. Another intention was to give the shoulders a little break after the last few days high in shoulder work.

Perform a set of work every 5 minutes. We have prescribed enough workload for you to get it done in roughly 3-4 minutes and have up to a minute rest between sets to allow for close to a full recovery between sets.

We are back to the first session of our squat better project. Day #7 is the same as day #1. This will help prep everyone for the 90 squats you have in store.

* You have 10 more reps, but given the lack of load, you should be fine.

3 Rounds

30 DB Front Squat (50/35 lb.)
200 m Run
50 Double-unders
perform 1 round every 5 min.

Scoring

Time per round.

Scaling

Run: Scale to 100-150 m, or perform 20 speed-skaters instead

Double-unders: Scale to 35-40 reps, then scale to 80 single-unders or 60 toe-taps.

DB front squat: Use one DB instead of two.

WOD Goal

For a lot of you the main goal is going to be to get the work done within 4-5 min. Ideally, everything should be done in one unbroken set. That might start getting a little hard and/or spicy for the front squats, but their goal should be to try hold on as long as you can and maybe 1 or 2 breaks at a maximum.

Even though pausing at the top of the lift doesn’t feel like as much of a break as dropping it does, it definitely saves a little bit more time in a workout like this where time is crucial.

The workout is really about the squats. Most people will be able to run relatively fast on the 200-m run and be able to get the double-unders done pretty quickly with the idea of more rest in the back of their mind. You should try aim for consistency across the 3 rounds.

Some will get 1-2 min. max rest in that first round and then less in round 2, depending on how much you fatigue. The majority around 1 minute. If you think that you will be getting less than 30 seconds rest between sets, scale the workout appropriately to increase that to at least 45 seconds.

High squatting volume today combined with running and double unders makes for a big lower body day! The squat load is light to moderate. Light for the first set and moderate for the last two. Another intention was to give the shoulders a little break after the last few days high in shoulder work.

you perform a set of work every 5 minutes. We have prescribed enough workload for them to get it done in roughly 3-4 minutes and have up to a minute rest between sets to allow for close to a full recovery between sets.

We are back to the first session of our squat better project. Day #7 is the same as day #1. This will help prep everyone for the 90 squats you have in store.

* We kept the reps the same for you today. Increasing them would potentially mean some athletes wouldn’t finish the prescribed reps in time, leaving you with little to no rest between sets. The difference in load is also minimal between the two.

Time per round.

Scaling

Run: Scale to 100-150 m, or perform 20 speed-skaters instead

Double-unders: Scale to 35-40 reps, then scale to 80 single-unders or 60 toe-taps.

Front squat: Scale load as needed.

WOD Goal

For a lot of you the main goal is going to be to get the work done within 4-5 min. Ideally, everything should be done in one unbroken set. That might start getting a little hard and/or spicy for the front squats, but their goal should be to try hold on as long as you can and maybe 1 or 2 breaks at a maximum.

Even though pausing at the top of the lift doesn’t feel like as much of a break as dropping it does, it definitely saves a little bit more time in a workout like this where time is crucial.

The workout is really about the squats. Most people will be able to run relatively fast on the 200-m run and be able to get the double-unders done pretty quickly with the idea of more rest in the back of their mind. You should try aim for consistency across the 3 rounds.

Some will get 1-2 min. max rest in that first round and then less in round 2, depending on how much you fatigue. The majority around 1 minute. If you think that you will be getting less than 30 seconds rest between sets, scale the workout appropriately to increase that to at least 45 seconds.

High squatting volume today combined with running and double unders makes for a big lower body day! The squat load is light to moderate. Light for the first set and moderate for the last two. Another intention was to give the shoulders a little break after the last few days high in shoulder work.

you perform a set of work every 5 minutes. We have prescribed enough workload for them to get it done in roughly 3-4 minutes and have up to a minute rest between sets to allow for close to a full recovery between sets.

We are back to the first session of our squat better project. Day #7 is the same as day #1. This will help prep everyone for the 90 squats you have in store.

* We kept the reps the same for you today. Increasing them would potentially mean some athletes wouldn’t finish the prescribed reps in time, leaving you with little to no rest between sets. The difference in load is also minimal between the two.

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.

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.

3-5 rounds

25 Fast High Knees
or 10 x Burpees

Max set unbroken Anchored Leg Raises

Rest 5 min.

AMRAP 20 High Knees + 10 Anchored Leg Raises in 5 minutes,

Or V-Ups.

Scoring

Two scores:

Part 1: total anchored leg raises across the 3 rounds.

Part 2: As many rounds and reps as possible of high knees+leg raises in 5 minutes.
* 20 High knees+10 leg raises = 1 round. Any reps outside of that = single reps.

Scaling

Scale the high knees as mentioned in the brief. Scale the leg raises using one of the progressions in the video.

WOD Goal

For these athletes, we wanted to get your legs moving and then incorporate a more skilled, slower style movement to balance things out, which is why we chose the anchored leg raises.

A break in the leg raise = if you rest your legs on the ground in any way. More than the 1 sec. tap for each rep.

For the high knees, there is no real movement standard for this one, except aiming to get your thighs at least parallel to the ground when you jump. If you are concerned about more jumping from yesterday, perform a reverse lunge into high knee step instead.

Make sure you choose the correct modification for those leg raises. Ideally, fresh you should be able to perform 5+ reps unbroken. For the second part, shoot for 5+ rounds in 5 minutes.

3 rounds

10 DB Squat Clean (50/35 lb.)
Max set unbroken DB Squat Clean

Rest 5 min.

AMRAP DB Power Clean in 5 minutes.

Scoring

Two scores:

Part 1: total squat cleans across the 3 rounds.

Part 2: As many reps as possible of power cleans in 5 minutes.

Scaling

Reduce/increase reps to something that challenges them appropriately. Then, use one dumbbell and perform SA cleans, switching as needed. Or, use one dumbbell in both hands held sideways.

WOD Goal

A little variance on the above stimulus. We are working on volume at a moderate load instead. For the first part we are sticking with squat cleans for both movements. An unbroken set of power cleans with dumbbells may go a little longer than anyone would like. Everything else from above applies for these athletes with regards to how much rest to take between movements and then moving into the second part of the workout.

The second half is where you get to rack up some power cleans. These don’t need to be done unbroken.

Depending on dumbbell loads, this workout will vary slightly in stimulus. Adjust the reps of the squat cleans up or down to make them the right amount of challenge. For the unbroken set, you should shoot for 8+ reps of squat cleans.

You will be plenty recovered going into the second part of the workout. Have the shoot for 10-15 reps per minute of power cleans, with an overall total of 70+ reps.

Two scores:

Part 1: total power cleans across the 3 sets.

Part 2: Score heaviest 3 rep power clean.

Scaling

Scale the load as needed. Ideally, use the same load for the squat and power clean.

WOD Goal

Heavy lifting metcon day today for you. For the first couplet, we designed it so the 3 squat cleans would be heavy, then still a heavy power clean, but ‘less’ so than the squat. The goal being 5 + reps unbroken. We want you to be fatigued going into the second part of the workout so you will have an additional challenge when trying to go for the heavy power clean. In many cases people actually PR your lifts this way because you are thoroughly warmed up and you need to focus a little more on every lift!

You can rest between the squat clean and max unbroken power clean set, but no more than 30 sec. The set of power cleans are one max set unbroken. You need to tap and go each rep. You can’t rest on the ground. You can rest in the hang, or on the shoulders. There is no built in rest between sets of part 1. You rest as you need it.
* You need to use the same load for the squat cleans and power cleans.

You will need to keep track of your own time since it will be slightly different for each athlete. Time is not scored however, so there is no benefit to doing it really fast. The 5 min rest between part 1 and 2 is a strict 5 min. You can have as many attempts at the max load 3 rep power clean as you want in the 5 min allocated. These also need to be done unbroken. Dropping between reps isn’t allowed.

The main focus today is the 3 rep power clean at the end. BUT, we don’t really to advertise  that since you will possibly sandbag the first part if you know the second part is ‘more important’. Also, if you don’t give 100% effort on Part 1, you lose the intended stimulus for part 2. The goal for Part 1 is that the top athletes will perform the 3 squat cleans unbroken, then accumulate roughly 5-10 reps of power cleans unbroken each round. For most other athletes who are doing the rx’d loads, you will do each squat clean in singles and then most likely perform 5+ reps of the power cleans at that same load.

Having a strategy for part 2 is important. Five minutes will allow for 2 attempts, 3 at a stretch! The should aim to hit your max load on the second attempt and have a little time buffer in case you miss, so you can try again, OR add load and go for another set.

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.

100 Object Toe-taps
60 Good-mornings
60 Object Jumps
60 Deficit Push-ups
100 Object Toe-taps

Scoring

Time to complete the workout

Scaling

Good-mornings: Reduce the range of motion as needed.

Toe-taps: reduce the reps to 50 per set.

WOD Goal

Today, make your challenge to tackle each movement as mini individual workouts. What that means is that rather than pacing yourself for a long chipper, have them just get through each part. This will be hard, because people are trained to leave a little in the tank when you know you have more coming. It also might mean that you take a little more rest between movements. That is fine, as long as during the movements you take quick breaks. Keep in mind, this method may not result in the fastest time you can do, but we aren’t trying to win workouts, we are in it for the long haul and getting you out of your comfort zone and thinking about things differently is a great skill to develop. Doing this also makes people realise where your weaknesses lie.

The box jumps and push-ups will take up the bulk of the workout. By the time you get to the push-ups, you will be pretty fatigued. The push-ups will slow most people down and some will be down to sets of 5-7. If you can’t do more than 5 reps at any deficit while you are fresh, you should scale the movement.

Your top athletes will get the workout done around 15 minutes. We will allow up to 20 minutes for the majority to complete it. Your UL folk will finish well under 20 minutes.

If you don’t have something to jump on, instead of performing 180 toe-taps, get creative and switch out the object jumps to a lateral jump, or an over-under even (reduced reps).

Add load for the good-mornings if possible.

60 Double-unders
60 DB Swing (24/16 kg.)
60 Object Jumps
60 Deficit Push-ups
60 Double-unders

Scoring

Time to complete the workout

Scaling

Swings: Reduce the reps to 50. Then, modify to russian swings.

WOD Goal

Today, make your challenge to tackle each movement as mini individual workouts. What that means is that rather than pacing yourself for a long chipper, have them just get through each part. This will be hard, because people are trained to leave a little in the tank when you know you have more coming. It also might mean that you take a little more rest between movements. That is fine, as long as during the movements you take quick breaks. Keep in mind, this method may not result in the fastest time you can do, but we aren’t trying to win workouts, we are in it for the long haul and getting you out of your comfort zone and thinking about things differently is a great skill to develop. Doing this also makes people realise where your weaknesses lie.

The box jumps and push-ups will take up the bulk of the workout. By the time you get to the push-ups, you will be pretty fatigued. The push-ups will slow most people down and some will be down to sets of 5-7. If you can’t do more than 5 reps at any deficit while you are fresh, you should scale the movement.

Your top athletes will get the workout done around 15 minutes. We will allow up to 20 minutes for the majority to complete it. Your UL folk will finish well under 20 minutes.

A sweaty ‘jumping’ chipper for today! Gymnastics and light weight, sandwiched between monostructural movements. The one time through design of chippers allows for a certain level of intensity to be maintained across the workout. Once you start to fatigue on one movement, you are onto the next. Calves and hip flexors are going to get lit up today and your cardiorespiratory fitness will be tested.
* Most of you won’t have an assault bike, but we wanted to give anyone who does the opportunity to play with it today. Sub for 16/12 cals on rower, or 60 double-unders if you don’t have a bike.

Time to complete the workout

Scaling

Box/object jumps: Scale the height as needed. Reduce the reps to 50. Then, modify to 100 step ups if people are unable to jump.

Push-ups: Decrease the deficit as needed. Then, scale to regular push-ups, and further use height under your hands for further scaling

WOD Goal

Today, make your challenge to tackle each movement as mini individual workouts. What that means is that rather than pacing yourself for a long chipper, have them just get through each part. This will be hard, because people are trained to leave a little in the tank when you know you have more coming. It also might mean that you take a little more rest between movements. That is fine, as long as during the movements you take quick breaks. Keep in mind, this method may not result in the fastest time you can do, but we aren’t trying to win workouts, we are in it for the long haul and getting you out of your comfort zone and thinking about things differently is a great skill to develop. Doing this also makes people realise where your weaknesses lie.

The box jumps and push-ups will take up the bulk of the workout. By the time you get to the push-ups, you will be pretty fatigued. The push-ups will slow most people down and some will be down to sets of 5-7. If you can’t do more than 5 reps at any deficit while you are fresh, you should scale the movement.

Your top athletes will get the workout done around 15 minutes. We will allow up to 20 minutes for the majority to complete it. Your UL folk will finish well under 20 minutes.

A sweaty ‘jumping’ chipper for today! Gymnastics and light weight, sandwiched between monostructural movements. The one time through design of chippers allows for a certain level of intensity to be maintained across the workout. Once you start to fatigue on one movement, you are onto the next. Calves and hip flexors are going to get lit up today and your cardiorespiratory fitness will be tested.
* Most of you won’t have an assault bike, but we wanted to give anyone who does the opportunity to play with it today. Sub for 16/12 cals on rower, or 60 double-unders if you don’t have a bike.

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.

18 Curtsy Lunges
12 Burpee
9 Pike Push-up
AMRAP 15-20 min.

Scoring

As many rounds and reps as possible in 20 min. (15 min.)

Scaling

Curtsy lunge: reduce the reps to 14, then perform a regular walking lunge instead.

Burpee: Reduce the number to 8-10, then modify to a kick-back.

Pike push-up: Reduce the angle of the body to decrease the difficulty. Reduce the reps as needed.

WOD Goal

We wanted to create some variety with the squatting, since you performed burpee + air squats on Monday. So, we included the curtsy squat. Add load if possible. If you can’t face another burpee, get creative and change you up to another movement. We have made the timeframe your choice. 15-20 min. 20 minutes seems like a long time to be performing all those movements, but we will leave that up to you.

It will depend on how long you go for, but the same goal applies, be smooth and consistent with pacing across the full workout. Everything done unbroken. Take rest between movements and focus on breathing. A round will take you roughly 3 minutes as well.

18 DB Back squat (50/35 lb.)
12 Burpee
9 SA DB shoulder to overhead (each side)
AMRAP 20 min.

Scoring

As many rounds and reps as possible in 20 min. (15 min.)

Scaling

Curtsy lunge: reduce the reps to 14, then perform a regular walking lunge instead.

Burpee: Reduce the number to 8-10, then modify to a kick-back.

Pike push-up: Reduce the angle of the body to decrease the difficulty. Reduce the reps as needed.

WOD Goal

This week has been a big one on the lower body. We are back to squatting today, with a back squat. This time with a light load and in combination with a burpee and a light SA shoulder to overhead. For FL folk, we are using a kettlebell for a slightly increased skill component over the dumbbell. A dumbbell will work just fine too if you don’t have one. The prescribed loading for both are roughly the same.

This is intended to be a long grind with nothing stopping you in your tracks. The double pushing may start to compound upon each other, but given the different planes, this shouldn’t create too much of an issue. If you have worked out every day this week, make sure you warm-up and prep well. Also, suggest taking a day off tomorrow, or at the least turning a workout into a recovery workout.

The barbell back squats are taken from the ground. For the dumbbell back squats, you hold the dumbell across your upper back holding it with both hands on either side.

The shoulder to overheads are done with one dumbbell. 9 reps each side for a total of 18 reps.

Today, make the focus be about pacing. Naturally, everyone will start to fatigue and slow down a little, but if you can make it your goal to hold your pace across the 20 min, you might be able to squeeze in another round as opposed to going out too quickly and then slowly dying off. It’s not common that people get to the end of a workout of this length and feels like you could have gone harder/faster! If you are too conservative at the start, then you can always go harder towards the end!

Each movement should be done unbroken. Have you shoot for 5+ rounds. That gives you 3 minutes for each round. You top athletes will be able to move a little quicker than that, 6+ rounds.

As many rounds and reps as possible in 20 min. (15 min.)

Scaling

Back squats: reduce the load as needed.
* For PL, reduce the reps as needed.

Burpee: Reduce the number to 8-10, then modify to a kick-back.

SA Shoulder to overhead: Reduce the reps to 6 per side.

WOD Goal

This week has been a big one on the lower body. We are back to squatting today, with a back squat. This time with a light load and in combination with a burpee and a light SA shoulder to overhead. For FL folk, we are using a kettlebell for a slightly increased skill component over the dumbbell. A dumbbell will work just fine too if you don’t have one. The prescribed loading for both are roughly the same.

This is intended to be a long grind with nothing stopping you in your tracks. The double pushing may start to compound upon each other, but given the different planes, this shouldn’t create too much of an issue. If you have worked out every day this week, make sure you warm-up and prep well. Also, suggest taking a day off tomorrow, or at the least turning a workout into a recovery workout.

The barbell back squats are taken from the ground. For the dumbbell back squats, you hold the dumbell across your upper back holding it with both hands on either side.

The shoulder to overheads are done with one dumbbell. 9 reps each side for a total of 18 reps.

Today, make the focus be about pacing. Naturally, everyone will start to fatigue and slow down a little, but if you can make it your goal to hold your pace across the 20 min, you might be able to squeeze in another round as opposed to going out too quickly and then slowly dying off. It’s not common that people get to the end of a workout of this length and feels like you could have gone harder/faster! If you are too conservative at the start, then you can always go harder towards the end!

Each movement should be done unbroken. Have you shoot for 5+ rounds. That gives you 3 minutes for each round. You top athletes will be able to move a little quicker than that, 6+ rounds.

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.

5 min: 10 V-ups + 20 Mountain Climbers
4 min: Shuttle runs (20 m)
3 min: 10 V-ups + 20 Mountain Climbers
2 min: Shuttle runs
1 min: 10 V-ups + 20 Mountain Climbers

Scoring

Score total reps. Add all movement reps together for one total score.

* 10 V-Ups + 20 Mountain Climbers = 15 reps

Scaling:

Shuttle run: If needed, scale the runs to speed skatersor double-unders.

V-up: Scale to knees bent, then to a regular sit-up.

Mountain climbers: Reduce ROM as needed.

WOD Goal

With the goal of mixing things up, we have combined the v-ups and mountain climbers together to perform within each given time frame component. Perform an amrap of 10 VU + 20 MC, then repeat for the given time. The majority of the workout is all lower body/midline with some static support for the mountain climbers, but the biggest challenge will be managing fatigue in the legs and breathe work.

Nothing will stop you in your tracks. Most likely the v-ups and your breathing will start being the limiting factor. The mountain climbers are also similar enough to the shuttle runs that you may start compounding on each other.

5 min: DB Alt. Power Snatch (50/35 lb.)
4 min: Shuttle runs (20 m)
3 min: DB Alt. Power Snatch
2 min: Shuttle runs
1 min: DB Alt. Power Snatch

Scoring

Score total reps. Add all movement reps together for one total score.

* 10 V-Ups + 20 Mountain Climbers = 15 reps

Scaling

Shuttle run: If needed, scale the runs to speed skatersor double-unders.

DB power snatch: If the dumbbell you have is too heavy, sub for a russian swing.

WOD Goal

We are taking a break from squatting today, and are pulling and hinging instead. The legs don’t get a day off, just a switch in priorities and load. All up, it is fifteen minutes of running and power snatching. There is no built in rest, so you will be working the whole time. Perform amrap for each given time . The time is decreasing from a 5 min effort, down to a 1 min effort. The load for the snatches are intended to be light to moderate.

The shuttle runs = 1 x 20m shuttle = 1 rep.

Ideally, you should be able to do big sets for power snatches. Think sets of 15-20 reps while you are fresh, then maybe up to 10 when you start getting fatigued. A quick drop and shake it out should be enough rest between efforts.

Because you can accumulate more power snatches than shuttles, you should make these a bigger focus for them than the shuttles. That doesn’t mean you should sandbag the shuttles, but just make sure that you are capitalizing on your time during your snatches a little more.

Top performers should aim to get over 10-20 reps per minute on the snatches (account for fatigue) and over 5-6 shuttles per minute on the shuttle runs.

Score total reps. Add all movement reps together for one total score.

* 10 V-Ups + 20 Mountain Climbers = 15 reps

Scaling

Shuttle run: If needed, scale the runs to speed skatersor double-unders.

WOD Goal

We are taking a break from squatting today, and are pulling and hinging instead. The legs don’t get a day off, just a switch in priorities and load. All up, it is fifteen minutes of running and power snatching. There is no built in rest, so you will be working the whole time. Perform amrap for each given time . The time is decreasing from a 5 min effort, down to a 1 min effort. The load for the snatches are intended to be light to moderate.

The shuttle runs = 1 x 20m shuttle = 1 rep.

Ideally, you should be able to do big sets for power snatches. Think sets of 15-20 reps while you are fresh, then maybe up to 10 when you start getting fatigued. A quick drop and shake it out should be enough rest between efforts.

Because you can accumulate more power snatches than shuttles, you should make these a bigger focus for them than the shuttles. That doesn’t mean you should sandbag the shuttles, but just make sure that you are capitalizing on your time during your snatches a little more.

Top performers should aim to get over 10-20 reps per minute on the snatches (account for fatigue) and over 5-6 shuttles per minute on the shuttle runs.

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.

3-5 Rounds

Min 1: 20 Single-leg Hip Extension (left)
Min 2: 20 Single-leg Hip Extension (right)
2 min: Rest

Optional Finisher

Tabata lateral jump-overs

Scoring

Record load and reps for all rounds.

Scaling

Scale to double leg hip extensions instead.

Reduce reps

Increase rest time

WOD Goal

We are still focusing on the posterior chain in a unilateral position, but we have decided to perform hip extensions instead of more squatting for some variety. Same goes about the high rep count. If 20 on each leg is manageable but you can’t recover, rest more. If the volume is too high, then reduce the reps. If possible, add load to your waist.

We have added a tabata double under to finish off the day. It is optional, but we have allowed some time in the timeline to perform it. No need to prep too much for it, just get your eye in with your rope and get started!

The total work is 8 x 20 sec effort/10 sec rest. For the unloaded version of this, find something you can jump back and forth laterally relatively easily for 20 seconds at a time.

Session #5 of Project Squat Better today focuses on working the bottom position and opening up the hips in a tabata format.

Perform each rep/set as well as possible. This isn’t for speed, it is for quality. Shortening the reps when you get fatigued should be avoided. These are much harder than they look!

3-5 Rounds

Min 1: 20 DB Weighted Step-up (left leg)
Min 2: 20 DB Weighted Step-up (right leg)
2 min: Rest

Optional Finisher

Tabata Double-unders

Scoring

Record load and reps for all rounds.

Scaling

Scale to one dumbbell if needed – put it on the back holding it with hands on either side.
* If you don’t have something safe to step onto, turn these into reverse lunges.

WOD Goal

Today is about slowing down, going heavy and focusing on some unilateral squat work. For the FL folk, the barbell is held on the back rack and the step-ups are done stationary with one foot planted on the box for all 6 reps. For the PL athletes, hold the dumbbells as high on your shoulders as possible.

* For the PL athletes, 20 reps within a minute is really aggressive. We are going for volume at a moderate load here. If you need to adjust anything, have it be the rest period first. Take double the rest if it means you can maintain the 40 rep within 2 minute goal. The intention is also a stationary step-up, meaning you keep one leg on the box/object and step up continuously with it.

You should maintain a neutral spine with strong glutes and legs being the driving force onto the box. Any twisting or moving around the spine is not ideal and if this occurs, either remove load, or decrease the box height.

The reps are done alternating and it is 6 reps per side, so 12 total each set for FL.

For everyone, use a 20 inch box, or something similar to that height.

Since most people will be using the same dumbbell load across all the sets, your goal is to perform each set as consistent across the board. This means, the speed and mechanics should be the same for however many sets you choose. If you have a lighter load, you may be able to perform all 5 sets. Folks with heavier dumbbells might only be able to perform 3.

Record load for all three sets of 6.

Scaling

Scale the load as needed – use dumbbells if you are concerned with having a loaded barbell on your back stepping up.

Scale the height of the box as needed.

WOD Goal

Today is about slowing down, going heavy and focusing on some unilateral squat work. For the FL folk, the barbell is held on the back rack and the step-ups are done stationary with one foot planted on the box for all 6 reps.

You should maintain a neutral spine with strong glutes and legs being the driving force onto the box. Any twisting or moving around the spine is not ideal and if this occurs, either remove load, or decrease the box height.

The reps are done alternating and it is 6 reps per side, so 12 total each set for FL.

For everyone, use a 20 inch box, or something similar to that height.

These may be a new movement (or relatively new) for some people, so spend a little time working up to your starting weight while getting comfortable with the movement. Take the Bar out of the rack if you have one (in a back rack) facing outwards/towards the box so you don’t have to do any weird twisting with the load on your back.

Ideally, perform the same load across all three sets. Aim for that to be as heavy as you can handle given the movement.

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.

800 m Run
50 Burpee to Air Squat
50 Plank toe-taps

Scoring

Time to complete the workout

Scaling

Run: Reduce the distance as needed. Or, modify to 200 fast feet.
Burpee to Air Squat: Perform a burpee to every second air squat, so the total burpees would be 25. Scale this further to a kick-back.
Plank Toe-tap: Modify to aplank shoulder tap instead.

WOD Goal

We wanted to keep the intensity high for those first two movements especially. 50 burpees + 50 squats is going to be challenging to say the least. The timing should still be similar in the end however.

The same applies for being slightly conservative on the run, then continue to pace yourself through the burpee air squats. Your shoulders will be fatigued going into the plank toe-taps, so this most likely will prevent you from going unbroken there. You can still be done relatively quickly though, shooting for around 10-13 minute finish time.

800 m Run
50 DB Thrusters (40/25 lb.)
50 DB Alt. Plank Rows

Scoring

Time to complete the workout

Scaling

Run: Reduce the distance as needed. Or, modify to 200 double-unders/fast feet.
DB Thrusters: Use one dumbbell if needed.
DB Plank Rows: Modify to a standing bent over row with knee support on an object if needed.

WOD Goal

For most of athletes the goal is to get the fastest time possible. For others, it might be to get through those 30 pull-ups as rx’d. Which may mean you are down to 1 or 2 at a time in the end. That is ok. Because it is a benchmark workout, it’s ok struggle to the finish. Keep in mind the time cap of 15 min. though. This should still give you plenty of time to finish.

The biggest mistake people make with Jackie is rowing too fast. The workout is not about rowing fast. Row a conservative, slower split than they are used to. It is roughly 10+/- sec slower on average for your 500 m.
* The same goes for the run.

Ideally, all thrusters are done unbroken. If you need to split them up, take short breaks and go again. The slow and steady method works for some people and the go fast/rest method works for others. You decide which path you choose to take.
The pull-ups/plank rows can also be done unbroken for top athletes. Most people will need to break it up 3 or more times. Same short rest rules apply as the thrusters. Rest, then go again.
Top times will be sub 7 min., with the majority aiming to get sub 15 min.

The stimulus will be very similar today, despite the change in two movements. Lungs and legs will be working the hardest. Depending on your dumbbell loading, your weight may be a little heavier than prescribed. Either, drop some reps, go to one dumbbell, or just do it anyway 😉

Time to complete the workout

Scaling

Row: Modify to a 1 k run if needed.
Thrusters: Scale to 30 reps.
Pull-ups: Scale to ring rows, then, to jumping pull-ups.

WOD Goal
To kick off the first full week of May we have a classic girl workout for you. Jackie uniquely combines monostructural with a light load and gymnastics to create a brilliant stimulus that depletes oxygen supplies rather quickly! It is a sprint, with the intensity emphasis placed on people’s strengths. For some that is a fast row and others that means a fast thruster/pull-up combo.
For most people this is a 10-15 minute workout, but world class athletes have been able to get it done sub 6 minutes! That is a lot of work output in such a short time!

For most of athletes the goal is to get the fastest time possible. For others, it might be to get through those 30 pull-ups as rx’d. Which may mean you are down to 1 or 2 at a time in the end. That is ok. Because it is a benchmark workout, it’s ok struggle to the finish. Keep in mind the time cap of 15 min. though. This should still give you plenty of time to finish.
The biggest mistake people make with Jackie is rowing too fast. The workout is not about rowing fast. Row a conservative, slower split than they are used to. It is roughly 10+/- sec slower on average for your 500 m.

* The same goes for the run.
Ideally, all thrusters are done unbroken. If you need to split them up, take short breaks and go again. The slow and steady method works for some people and the go fast/rest method works for others. You decide which path you choose to take.

The pull-ups/plank rows can also be done unbroken for top athletes. Most people will need to break it up 3 or more times. Same short rest rules apply as the thrusters. Rest, then go again.
Top times will be sub 7 min., with the majority aiming to get sub 15 min.

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.