7 Rounds

14 Single Leg Alt. Deadlifts
7 x 3 point heel taps

* Every 90 sec. perform 3 Candlestick to Handstand Hold

Scoring

Time to complete the workout

Scaling

Single leg deadlift: Use support by holding onto something

Heel taps: Bend the knees as needed. Then scale to hands elevated for more support.

Candlesticks into handstand: See scalings in the video for the candlestick, and for the handstand, either walk up the wall, or perform a 5 sec. pike or plank hold per rep.

WOD Goal

For this workout today, you will experience a more strength endurance style workout, focusing on the posterior chain and midline. While these movements can be performed relatively quickly, you don’t illicit the same type of metabolic requirement as the other loaded workouts.

If you have something to hold for the SL deadlifts, do that.

For the 3 point heel tap. Tap your heels over two objects one direction, then back over the two objects in the other direction. That = one rep.

For the candlestick to handstand, hold the handstand for 3 sec on each rep.

Worry less about speed and more about quality of movement. Intensity should be a side effect today. If done for quality, you will start to feel the intensity regardless. If these movements are done sloppy, you will not get a good workout in. You should also take around 12-15 minutes to finish. Some on the faster side of that.

7 Rounds

7 DB Hang Squat Clean (50/35 lb.)
7 DB Slams (50/35 lb.)

* Every 90 sec. perform 3 Woman-maker

Scoring

Time to complete the workout

Scaling

Db slam: Reduce the load, or if that isn’t possible, perform a russian KB/DB swing instead.

Woman-makers: Use a single DB instead. Switch arms every round.

WOD Goal

For our Saturday we have a workout that utilises a barbell and dumbbells (no surprises for the PL folk!). There is a twist in that every 90 seconds you need to perform 3 woman-makers. We are backing up a second squat day from yesterday into today, so watch out for some lower body fatigue if you worked out yesterday.

The loading for both movements are set to moderate and the time intention is set to medium long, so expect to be working out for around 15 minutes.

For PL, the DB hang squat cleans are done with two dumbbells, while the slams are done with one.

The workout starts with 3 woman-makers/candlestick into handstand.

3 woman-makers take roughly 6 seconds to perform one rep. So, about 15 seconds per set. If you maintain a consistent pace across the workout, for the very fit, you could most likely perform one round every 90 seconds and finish the workout around 11 minutes. For others, you will find it really hard to keep up with this pace and will end up taking a little longer, around 15 minutes to complete. The squat cleans will end up being the bottle neck for most people, but 7 reps should be just enough for you to scrape through unbroken without needing to rest.

Scoring

Time to complete the workout

Scaling

Db slam: Reduce the load, or if that isn’t possible, perform a russian KB/DB swing instead.

Woman-makers: Use a single DB instead. Switch arms every round.

Hang squat clean: reduce the load as needed.

WOD Goal

For our Saturday we have a workout that utilises a barbell and dumbbells (no surprises for the PL folk!). There is a twist in that every 90 seconds you need to perform 3 woman-makers. We are backing up a second squat day from yesterday into today, so watch out for some lower body fatigue if you worked out yesterday.

The loading for both movements are set to moderate and the time intention is set to medium long, so expect to be working out for around 15 minutes.

For PL, the DB hang squat cleans are done with two dumbbells, while the slams are done with one.

The workout starts with 3 woman-makers/candlestick into handstand.

3 woman-makers take roughly 6 seconds to perform one rep. So, about 15 seconds per set. If you maintain a consistent pace across the workout, for the very fit, you could most likely perform one round every 90 seconds and finish the workout around 11 minutes. For others, you will find it really hard to keep up with this pace and will end up taking a little longer, around 15 minutes to complete. The squat cleans will end up being the bottle neck for most people, but 7 reps should be just enough for you to scrape through unbroken without needing to rest.

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 15 min

10 Pike HSPU
10 Air Squat + Burpee
10 Stationary Step-ups (5 each side)

Scoring

As many reps as possible in 15 minutes.

Scaling

Pike push-up: Scale angle of the torso. Then, scale to a regular push-up, modified as needed.

Air squat + burpee: Scale to air squat + kick-back.

Step-ups: Scale height as needed. Then, modify to lateral step up and over an object.

WOD Goal

This workout has a large strength endurance portion to it, which is not too dissimilar from its origin workout. We want you to perform the HSPU as pike today. If these are ‘too easy’ for you, simply have yourself switch up the angle of your torso to the ground. You can even elevate your feet if you like.

Also, you performed 90 air squats yesterday. Today, you have roughly 50+ more. Volume wise, it’s fine. If you who want to mix it up, you can simply omit the squat part and only perform the burpee portion.

* We have our third session for our squat better project. Nothing too crazy, just some additional time down there working some mobility.

 The pike push-ups will most likely be the bottleneck here, and performing 10 unbroken each round will become a challenge. That is ok, as long as you push through the other two movements and get those done unbroken you should still be able to get around 7+ rounds.

AMRAP 15 min

5 DB Shoulder to Overhead
5 DB Thruster
5 DB Front Squat
(50/35 lb.)

Scoring

As many reps as possible in 15 minutes.

Scaling

DB movements: First, scale to single arm. Perform one round of everything in one arm, then switch for the next round and so on. Then, scale further to using one DB in both arms holding each side of the DB.

WOD Goal

This one is going to feel like a grind. The goal is to be able to consistently perform each round unbroken and to shoot for a round every 1 min – 90 seconds or so. Holding this pace will get challenging and will force people to rest less than what you ideally would like. From the start, have you set a pace that is comfortable and manageable to maintain. Some people move fast so you can rest more. Others are more methodical with your movement and don’t rest as much. Either way can work, just ensure everyone knows which type of person you are!

A good goal would be 10+ rounds.

The loading is almost identical to the FL track today, except the dumbbells add that instability component, making you seem a little heavier. Regardless, we have kept the same volume per round and switched the back squat to a front squat for ease of switching between the movements.

* Use whatever set of dumbbells you have. If you are lighter in relation to the athletes strength, increase the reps, and vice versa.

Scoring

As many reps as possible in 15 minutes.

Scaling

BB movements: Scale the load as needed.

WOD Goal

This one is going to feel like a grind. The goal is to be able to consistently perform each round unbroken and to shoot for a round every 1 min – 90 seconds or so. Holding this pace will get challenging and will force people to rest less than what you ideally would like. From the start, have you set a pace that is comfortable and manageable to maintain. Some people move fast so you can rest more. Others are more methodical with your movement and don’t rest as much. Either way can work, just ensure everyone knows which type of person you are!

A good goal would be 10+ rounds.

We have a barbell complex in store for today that combines pressing and squatting. Two presses into two squats. We love this combination. This is going to be a shoulder, midline and hip buster for sure, so managing your fatigue and breathing across the 15 minutes will be key.

The loading is set to light. All 15 reps should be able to be done unbroken for the whole workout.

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

18 Curtsy Lunges
18 Russian Twist ground taps
30 Air Squats

Scoring

Time to complete the workout

Scaling

Air Squats: Scale to 20 reps if needed.

Curtsy lunge: Scale to regular reverse lunge

Russian Twist: Perform regular sit-up if you can’t hold themselves in that position

WOD Goal

Today we are not trying to replicate the stimulus from the FL/PL wod. Sometimes it is about being creative and giving you a good workout that doesn’t require you to be in a plank position for any given time! Sheesh….

For the russian twists, add load if possible. Or, tap your hands on the ground either side of your body. It is a total of 18 reps.

The first two movements can be hard to be done fast. This might slow them down a little trying to get the balance between mechanics and intensity just right. If this is the case, when you get to the squats, you should ramp up the intensity and get these done as quickly as possible. You should be done in around 5 minutes.

Session #2 of Project Squat better today. The goal is to build some strength in these positions.

3 Rounds

12 Reverse Lunges with 1 DB (50/35 lb.)
12 DB Power Snatches (6 each side)
30 Air Squats

Scoring

Time to complete the workout

Scaling

Air Squats: Scale to 20 reps if needed.

Reverse lunges: Scale to a lighter DB if possible. Or, omit the load.

Db snatches: Scale the load if possible. Or, perform a double hand devils press (no burpee)

WOD Goal

The intention for today is to perform a quick workout that is going to challenge the lower body and lungs. We still need to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most you. If you are feeling a little stiff from yesterday, be sure to warm them up well and get some range around your joints before launching into this.

The lunges are done alternating. You can hold the DB however you like. The snatches are done as 6 on one side, 6 on the other.

We are looking for a sub 10 minute workout here. For you top athletes, somewhere around 5-6 minutes. For the majority, around 6-7 minutes. This means everything is to be done unbroken and fast. Nothing should be done in a methodical consistent way, it should be done in an urgent, gotta go fast way. You should be breathing hard and feeling very uncomfortable by the end.

Scoring

Time to complete the workout

Scaling

Air Squats: Scale to 20 reps if needed.

Reverse lunges: Scale to a lighter DB if possible. Or, omit the load.

Db snatches: Scale the load if possible. Or, perform a double hand devils press (no burpee)

WOD Goal

We are looking for a sub 10 minute workout here. For you top athletes, somewhere around 5-6 minutes. For the majority, around 6-7 minutes. This means everything is to be done unbroken and fast. Nothing should be done in a methodical consistent way, it should be done in an urgent, gotta go fast way. You should be breathing hard and feeling very uncomfortable by the end.

The intention for today is to perform a quick workout that is going to challenge the lower body and lungs. We still need to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most you. If you are feeling a little stiff from yesterday, be sure to warm them up well and get some range around your joints before launching into this.

The lunges are done alternating. You can hold the DB however you like. The snatches are done as 6 on one side, 6 on the other.

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.

10 Rounds

200 m Run
12 Speed Skaters
6 V-ups

Scoring

Time to complete the workout

Scaling

Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders

Speed skaters: Scale to lateral lunges to omit the jumping part.

V-ups: Scale to knees bent first, then to lying ankle taps

WOD Goal: This is one of those workouts where nothing is too taxing or hard to stop, but the movements start to feel slower. Try and keep a consistent pace and make sure to hit the speed skaters full ROM you have decided to use. Otherwise, those steps start getting shorter and shorter each round. Try shoot for around 15-20 minute total time.

This version is going to be a little more metabolic and taxing on the legs. If you have some load to hold with the speed skaters,.. do that.

10 Rounds

200 m Run
10 SA. Alt. DB Power Cleans (40/25 lb.) (5 each side)
6 SA. DB Swings (3 each side)

Scoring

Time to complete the workout

Scaling

Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders

Cleans: If one Db is too heavy, use it in both hands holding either side and perform the clean that way. It might feel a little awkward at first.

Swings: Perform as a double hand swing, then scale to a russian swing.

WOD Goal: The constant switching of arms and movements will feel a little awkward at first, but after a few rounds you will get the hang of it and find a rhythm that works for them. It might help to strategically take a quick break when you go from one movement to the next. The goal still being to perform everything as one big set unbroken. Shoot for 15-17 minutes.

We will be utilising a pull from the ground and a pull from our midline today as a substitute for the pull-ups. We have increased the reps a little, so the volume is higher, but the time taken to perform the movements should still roughly be the same, give or take a little more depending on load used.
* Most you only have one set of dumbbells, so if yours is heavier than this rec., reduce your reps if needed.

Scoring

Time to complete the workout

Scaling

Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders

Weighted pull-ups: Scale load as needed. Then, scale to 4-6 strict pull-ups. Lastly, scale to a hard ring row.

Pull-ups: Scale to using a band if needed, then, to jumping pull-ups.

WOD Goal:

Each round should consistently take you around 90 seconds. This works out around 15 minutes total. For the majority, performing each set unbroken and quickly will be a challenge so we have allowed up to 20 minutes to get the workout done. If you need to scale, choose two options that allows you to transition quickly between the two movements.

A sneaky 2 k run today. Spread out over 10 rounds of 200 m efforts. Today is going to challenge the lungs and upper body. For the FL folk, you alternate this with some weighted pull-ups and regular pull-ups. The intention is to be able to do them unbroken. Four with the dumbbell between your legs, then 5 pull-ups without. Choose a load that you know you can always perform 4 reps unbroken with.

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 Rounds

Min 1: 16 Air Squats / Overhead Air Squats
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest

Scoring

Complete Workout

Scaling

Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.

WOD Goal

We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.

The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.

Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.

5 Rounds

Min 1: 16 SA DB SDHP
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest

Scoring

Complete Workout

Scaling

Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.

DB SDHP: Scale further to good-mornings with, or without the DB.

WOD Goal 

We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.

The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.

Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.

One way to tackle the workout is to start out with the prescribed reps and then, if you start to drop off, take 1 or 2 reps off each round as needed.

5 Rounds

Min 1: Row 15/10 Cal.
Min 2: 15 Box Jumps (24/20 in.)
Min 3: 10 Burpees
Min 4: Rest

Scoring

Complete Workout

Scaling

Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.

Burpees: Scale the reps to 6 or 7, then to kick-backs.

Row: Reduce calories as needed. Modify to 15 SDHP (65/45 lb.) if needed.

WOD Goal 

We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.

The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.

Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.

One way to tackle the workout is to start out with the prescribed reps and then, if you start to drop off, take 1 or 2 reps off each round as needed.

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.

WARMUP ~ 20 MINS

(5 min.) Quick Warm-up

8-7-6-5-4
Wall Balls (use one load lighter than workout weight)
Push-ups

(10-15 min.) Work up to a Heavy Javelin Press

3 reps each side
4-5 sets
* Rest as needed between sets.

WOD

1 Strict HSPU
2 Kipping HSPU
Max Unbroken Handstand Hold
Rest
7 Rounds

WOD Board

Scaling

• Complex: Either use the option above in the goal section, or scale it as:
  2 negative strict lowers
• 4 wall climbs – as high as possible
• Max handstand hold – scale to a pike handstand hold.
• Kick-sits: Scale to an emom of 15 sec. Supine plank + 15 sec. On the spot bear crawls/marches. Go for up to 5-6 minutes.

Scoring

Part 1: Score all 7 rounds for load
* Unloaded the score is the length of the handstand hold.
Part 2: Score total reps. So if you make it to round 10, your score would be 55 reps.

WARM-UP ~ 5 min

WOD GOAL

Unloaded: This is going to be a challenge for you to perform unbroken, or at all. So, be loose on the guidelines and then continue to modify from there. For those not wanting to get inverted, perform this instead:
2 Pike round the worlds(in both directions, so 2 total) Or 4 Wall Walks
4 15 sec. Push-ups (take a full 15 sec. To get down and up)
6 2-fer-1 Burpees
7 rounds.
For the finisher, a good goal would be to reach the set of 10-12 reps.

We got inverted a few days ago. The focus is different today. This is an opportunity to practise and work strength in this position. The complex is to be done unbroken ideally. For the hold, if you can’t hold for longer than 15 sec in a handstand, scale the movement. If you aren’t into getting inverted more than once per week, we will offer a variation in the goal section below.
For your finisher, you will perform death by kick-sits. Every minute have them add two kick-sits, one for each side.

WOD

50 SA. DB Thruster – 25 reps each arm
50 SA. DB Shoulder to Overhead – 25 each arm
50 Object Dip

WOD GOAL

For our last day of the month, we have a fast little diddy in store. The first two movements are designed to be performed quickly, while the bottleneck is going to be the Ring Dips at the end. We have chosen two planes of pushing for this triplet, with neither of them being the same plane as Burpees (remember yesterday’s mammoth burpee WOD?). Regardless, athletes will definitely have some fatigue through the shoulders from these, which is why we have kept the total volume low and included a lot of shoulder prep work during the warm-up and prep. The biggest thing to watch out for are those Dips. Make sure people scale appropriately and know their limits.

Today, go for big sets. If you have athletes that are usually conservative and break things up into smaller sets from the start, have them go bigger today—even to failure. The workout isn’t long enough that this will mess them up for the remainder of the workout. If anything, use it as a mental test.

For your top performers, 1-2 sets of Wall Balls, 2-3 sets of Shoulder-to-overheads, and 3-4 sets of Ring Dips should be the goal. They should finish in under 7 min. For your athletes attempting Rx’d but still have some Ring Dip limitations, allow them to take the full 10 min.

Scoring

Time to complete the workout.

Scaling

• Wall Balls: Scale load first, then target height.
• Shoulder-to-overheads: Scale load as needed. 10 reps unbroken when fresh is the goal.
• Ring Dips: Scale to a light Band, then scale to feet-assisted Dips on either Rings or Dip Bars.

WOD GOAL

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.

WOD

TABATA WEDNESDAY!

Lateral Object Jump Overs
Object L-sit
Sit-ups
Object Jump Overs

WOD Board

Scaling

• L-sits: Scale by changing the angle of the legs to body and bending the knees as needed. For the ring version this could be all the way to a simple ring hold. For the other versions, you may need to scale to a hollow hold position on the floor.
• Sit-ups: Scale to assisted sit-ups if needed. Holding onto something. Or scale to a sit-up hold version you can maintain for 20 sec.
• Object jump-overs: Scale the height of the objects.

Scoring

Total reps. Add ALL reps from each movement together to get one score.
* Performing the L-Sit doesn’t count as any reps, BUT if people need to break it up at all during the 20 sec efforts, you need to take away 3 reps from your total score each time you break.

WARM-UP ~ 20 min

WOD GOAL

The goal is to do as many reps as possible across the whole workout. So, you should think about how best you can utilize your energy across the 16 min. Each movement is different enough that we think the best method is to go as hard as you can every 20 sec. You may start fatiguing a little, but you should still be able to hold the same number of reps each time for each movement.

That is the beauty of Tabata, the work/rest ratio is such that you can maintain a high intensity for an extended period of time. If you start to fatigue to the point that everything starts to slow down, then you have just learnt where your threshold is and that is a great lesson to learn at some point. We just don’t want people being too conservative.

Both jump-overs will be the most time consuming movement for some people, especially in the Fully Loaded track, but top performers can move pretty quickly and you would probably perform around 5-6 reps per round. Most people should aim for 4-5 per round (20 sec). Add a few reps on there for the Partially Loaded and the UnLoaded track, since you only need to jump over an object and not on and over. Everyone should aim to get upwards of 7 reps of sit-ups per round.

WOD

10 DB Deadlift
10 Burpee
3 rounds

WOD GOAL

Today’s workout is going to light up the hamstrings and get the lungs working. The time intention is medium in length. It’s a play on the old 2008 CrossFit Games Deadlift/Burpee Workout that was so well programmed, though we have switched it up a little. There are 3 sets of couplets. Each one involves Deadlifts and Burpees. For the Deadlifts, the load decreases and the reps increase every 3 rounds. The percentages we have prescribed are based on the athletes’ 1RM. If your athletes aren’t used to using percentages, or they don’t know their 1RM, use the prep time to find an appropriate load.

One Barbell per person. No rest between couplets.

First, use the percentages as a guideline. We kept them the same for both categories since the loads will be relative to each athlete. The goal is to be able to perform each set unbroken. Athletes may need to break up the sets of 9 at the end due to accumulative fatigue, but not because the load is too heavy.

The Burpees are there to create a high metabolic demand. There are a lot of Burpees today, making the workout mainly about how fast athletes can do these. Challenge people to perform their Burpee sets as quickly as they can while staying efficient. Basically, go at a pace that they know they can consistently hold for all 90 reps. Much of the time, people will be able to do a few big sets of fast Burpees, then they tank out. So instead, have them pull back the speed a little and be more consistent. For today, the Burpees HAVE to be done jumping back with two feet and jumping forward with two feet. Stepping back and forward is the scaled version.

Top athletes will get the first couplet done pretty quickly, under or around 3 min., with the next two couplets taking the majority of the time. People will finish between 14 and 18 min. We have allowed up to 20 min., but ideally it won’t take that long.

Scoring

Time to complete the workout.

Scaling

• Deadlifts: Adjust the loads accordingly. The goal should be unbroken sets for at least the first round.
• Burpees: Adjust the volume to 8 per round if needed, then scale to Kick-backs.

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.

WOD

5 Rounds

9 Plank Get-down/ups

24 Air Squats

9 Handstand Push-up

WOD Board

Scaling

• Plank get-down/up: Scale to plank shoulder taps. 20 total. Then scale to kneeling position. Otherwise, just a straight plank
• Handstand push-up: Scale to an elevated pike push-up, or floor pike push-up. Or normal push-up
• Add weight and or scale reps for the squats

Scoring

Time to complete the workout.

WARM-UP

WOD GOAL

Pressing and squatting is still on the cards for you today. If you like, and if this is your first workout for the week, add one more round to the end for a total of 6 rounds.

For the 9 Get down/ups, one rep is right side down/up + left side down/up. So, 18 total per round.

The HSPU will be the limiting factor here today. Make sure you find a modification that will really challenge you and make you break these up into sets of roughly 3-4. The other two movements should be done quickly and unbroken. Your total time (for 5 rounds) will be around 12-14 minutes.

WOD

30 Single-unders
3-min. Barbell or DB Front-rack Hold
30 Weighted Backward Lunges

60 Single-unders
2-min. Barbell or DB Front-rack Hold
20 Weighted Backward Lunges

90 Single-unders
1-min. Barbell or DB Front-rack Hold
10 Weighted Backward Lunges

WOD GOAL

We are changing the focus today with this dynamic triplet consisting of Double-unders, a Front-rack Hold, and DB Single-arm Overhead Pistols. We don’t expect that most athletes will be able to perform this last movement, but for those who have the strength and mobility, it is a great challenge for the day! The Double-unders are ascending in reps, while the Hold and the Pistols are descending in reps across the 3 rounds. The ascending/descending theme has definitely come up a few times this month. Perhaps back in 2017 it was cool? Either way, this workout involves a great mix of metabolic conditioning, skill, and mental tenacity.

The Barbell should be taken from the ground.

For the Pistols, the reps are total (30-20-10), not each side, though athletes do need to perform half on the right leg and half on the left leg. They can switch arms however they would like. Some people will definitely favor one side, and for the sake of being able to do the movement, if the only way they can perform it is on one arm, that is OK for today.
* Ideally, we want them to switch arms.

Given the high-skill movements in this workout, these athletes might get through it a little quicker. Aim to challenge them enough so they get slowed down a bit during the Holds and the Lunges, but are able to move through the Jump Rope portion quickly. Shoot for a total workout time of 13-15 min.

Scoring

Time for each triplet (3 scores).

Scaling

• Double-unders: For today, have people perform attempts and count them. Use this method if they have at least 5 reps unbroken when fresh. Otherwise, have them scale to Lateral Parallette Jump-overs, with the same number of reps.
• Front-rack Hold: Scale the load as needed.
• DB SA OH Pistols: First, scale to the load being held anyhow, then scale to regular Pistols, then use the Fitness version of the movement.
• Single-unders: If they are unable to jump, have them perform quick, low Step-ups. Use the reps 30-60-90.

We are changing the focus today with this dynamic triplet consisting of Double-unders, a Front-rack Hold, and DB Single-arm Overhead Pistols. We don’t expect that most athletes will be able to perform this last movement, but for those who have the strength and mobility, it is a great challenge for the day! The Double-unders are ascending in reps, while the Hold and the Pistols are descending in reps across the 3 rounds. The ascending/descending theme has definitely come up a few times this month. Perhaps back in 2017 it was cool? Either way, this workout involves a great mix of metabolic conditioning, skill, and mental tenacity.

The Barbell should be taken from the ground.

For the Pistols, the reps are total (30-20-10), not each side, though athletes do need to perform half on the right leg and half on the left leg. They can switch arms however they would like. Some people will definitely favor one side, and for the sake of being able to do the movement, if the only way they can perform it is on one arm, that is OK for today.
* Ideally, we want them to switch arms.

The Double-unders are going to seem like the least difficult thing they have to do today. On paper, the Holds don’t seem like much, but anyone who has ever done a Front-rack Hold for longer than 30 sec. knows better. The first Hold will be when they are freshest, but it is also the longest. Expect the majority of your athletes to break 3-4 times. For the second and third Holds, the goal should be no more than 1-2 breaks. The key to the Holds is to hang on for as long as possible initially, because as soon as they break, the urge to do so again becomes greater.

The Pistols should be challenging. Everyone, including your athletes who are doing the SA OH Weighted Pistols, will most likely need to break them up into sets of 3-5, which will slow down the workout quite a bit. That is OK, as that is the expectation for today. We aren’t looking for a lung buster. So, everyone should find a modification that is a little harder than what they would normally perform.

Your top athletes should aim to finish around 12 min., while the majority will take the full 15 min. to complete the workout.

Scoring

Time to complete the workout.

Scaling

• Double-unders: For today, have people perform attempts and count them. Use this method if they have at least 5 reps unbroken when fresh. Otherwise, have them scale to Lateral Parallette Jump-overs, with the same number of reps.
• Front-rack Hold: Scale the load as needed.
• DB SA OH Pistols: First, scale to the load being held anyhow, then scale to regular Pistols, then use the Fitness version of 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.

Today, we all squat! In some capacity. Our Fully Loaded athletes will have an opportunity to go as heavy as possible across the 10 sets of 5. Our Partially Loaded athletes will be working more on volume at a light-moderate load, and our Unloaded athletes will be working on strength endurance in the bottom of the squat in addition to also racking up some volume. For these athletes, we have added a double Tabata.

We will kick today off with the first session of our squat better project. First some mobilising, then a quick test. How strong are you in the bottom of your squat? We will retest this at the end of the month.

We also have a little finisher in store. We usually mark these as optional, (which it still is), but things are weird right now, so a little extra working out might be fun 😉

How it works is they perform 1 rep of the first movement, then 10 of the second. Then, 2 of the first and 9 of the second, and so on…. For the PL folk, hold the DB anyway.

Do the workout below, alternatively, go to March 23rd for a different workout. Click here.

2 Rounds

Tabata (20 seconds work, 10 seconds rest)

Air Squats

Rest 2 min.

Finisher

1-10
Strict Sit-ups
10-1
Push-ups

Scoring

Score lowest round of Tabata

Do the workout below, alternatively, go to March 23rd for a different workout. Click here.

EMOM 10 min.

10-12 DB Front Squat

Finisher

1-10
DB Sit-ups
10-1
Rolling Pistols

Scoring

Load used for all 10 rounds.

Do the workout below, alternatively, go to March 23rd for a different workout. Click here.

EMOM 10 min.

5 Front Squat

Finisher

1-10
Barbell Roll-outs
10-1
Rolling Pistols

Scoring

Load used for all 10 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.