WARM-UP

2 Rounds

10 Air Squats to up-and-over fence
10 Inchworm + 1 Push-up
10 Samson Stretch
10 Warrior Stretch

5 Double Pulsing Air Squat
5-10 Chair Dips
10 Toe taps

WOD

AMRAP 10 min.

10 Double Pulsing Air-Squats (one pulsing (half squat + one full squat = 1 rep)
10 Chair Dips
20 Object Toe Taps

Scoring
As many rounds and reps as possible in 10 min.

Scaling

Scale Dips to Push-ups.
Scale UP to elevated feet.

WOD

12 Reverse Lunges with 1 DB
50 m Walk with 1 Arm DB OH Carry
25 Air Squats
3 Rounds

WOD Design and Logistics

Today, we are changing gears a bit after the heavy, taxing start to the week. We have a short, lower-body blaster with some static overhead work in store. Since the overhead work is static rather than dynamic, as well as short (50 m), any soreness from yesterday’s Thrusters won’t affect this movement too much. The back-to-back reps of the Lunges and Air Squats will make for a tough transition, but the reps and overall volume is low, so it shouldn’t change the intended speed of the workout as a whole.

The load is set to moderate for the Lunges and OH Carry, but for many athletes it will feel as though there’s a discrepancy between the two movements due to a lack of mobility and stability strength in the OH position while walking. In this case, you can have them use separate loads for each movement if you think it is appropriate.

*The Carry is intended to use the same load as the Lunges.

*For the Lunges, athletes can hold the KB in Goblet or Front Rack (on one side).

We have included some time in the prep to work up to a heavy Single-arm OH Carry. This will highlight how hard the movement is for many people and help with stabilization overhead, further preparing them for the workout.

Scoring

Time to complete the workout.

WOD Goal

Everyone: We have prescribed the same load for the Competitors and Rx’d folks. To increase the difficulty for your Competitors today, instead of increasing the load, you can turn the Lunges into Single-arm OH Lunges, if you’d like.

Nothing should be broken up today. The hardest part will be the transition from the Squats to the Lunges, but it shouldn’t slow anyone down enough for them to need to take too much of a break in between. It is intended to be a sprint. NO running with the Carries, though. Your top athletes will be able to complete this workout in under 5 min., with most of your athletes finishing around 6-7 min.

Scaling

Everyone

Reverse KB Lunges: Reduce the load as needed. Use dumbbells if there aren’t enough kettlebells.

Single-arm OH Carry: First, reduce the load as needed. Then, hold the KB or DB in the front-rack position instead.

Air Squats: Scale the reps to 15-20 per round, then modify the movement as needed for individual athletes.

Fitness

Lunges: If needed, omit the KB.

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

12 x Jumping air squats

12 x sit-ups

Scoring

5 Rounds for time

Scaling

Air squats instead of jumping air squats

WOD Goal

This one is going to be burn the Legs! Try and complete all 12 reps unbroken. If 12 reps are too easy.. increase the rep range to 15 or 20 reps. The sit-ups will give the lungs and legs a small break. Make sure you choose a rep range that will challenge your midline each round! Do five rounds.. make the legs burn. If you are just getting into training.. rather do less reps or scale down to normal air squats!

10 Rounds

8-10 DB Alt. Arms Thruster
Every 90 seconds.

OR

Thrusters
3-3-3-3-3

* Optional Finisher

Scoring

Total load lifted across all 5 sets.

Scaling

Thrusters: Scale load.

For Further Reading: Muscle Damage for Size and Strength

WOD Goal

This month, we have Power movements and lots of Squatting on the menu for our single-modality strength day. Today we are kicking off with some heavy Thrusters. This session will give athletes a chance to max out for 5 sets of 3 reps to test your strength capacity. We want each set to be max effort, which means we are going to take plenty of time to warm up to your starting weight and take plenty of rest between sets (3-5 min.). If any athlete fails a set at a desired weight, they will have ample time to re-attempt it if they choose to do so.

The Thrusters are taken off the rack today, so you don’t have to worry about the Squat Clean portion.

We have added an optional finisher for those wanting a little extra. If you’ve been with us for a while, you will know our feelings on these 😉 We want the focus to be the lifting and we believe that, if done properly, no one should need to do anything else. But we get that there are a few reasons why a finisher may be appropriate, so we still throw them in there occasionally. Be sure to take some time from somewhere else in the workout, since we don’t allocate time for a finisher in the session plan.

Fitness: We want the second set of 3 to be heavier than the first, so each set in your workout today should be getting heavier. These athletes will often get better with more repetition, so if they don’t necessarily feel that great at a certain weight, have them repeat it and then add more. It isn’t likely that these athletes will be going too heavy in terms of your overall strength reserve (since technique will inhibit them), so they can afford a few more sets to work on positions if need be.

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.

For Time

100 Air Squats
1 k Run

Scoring

Time to complete the workout

Scaling

Scale to 800 m, or modify to a row instead if possible.
Air squats: Reduce the reps as needed.

WOD Goal

We are doubling up on running from yesterday. The same volume, delivered differently. This wasn’t a mistake. We don’t do this often, but it is a good challenge to see where you are mentally and physically with being uncomfortable. If you are not on board with this, you can row instead (if possible). Ideally, you should all run. The squatting/running couplet is such a unique stimulus. The volume for the squats is low and moderate in load, which will mean they can race through these reps and get to the meat of the workout, the run.

This isn’t a sprint. It is a short workout, but not a sprint. People will want to be a little conservative out the gate. Perform the squats with intention, not 100% intensity. The loading should feel moderate for the first half, then challenging for the second half. Two sets is ideal, some will need to break it up into 3 or even 4. The goal is to finish the squats within 2.30 minutes. Top athletes will most likely go unbroken under 2 minutes.
We want the workout to be about the run. The squats will pre-fatigue them a little out the gate, but by the 400-m mark, they should find their groove and set into a solid pace for the remaining 600 m. Total times should range between 7-10 minutes.

For Time

70 Db Front Squats
1 k Run

Scoring

Time to complete the workout

Scaling

Scale to 800 m, or modify to a row instead if possible.
DB Front squats: First, scale to one dumbbell. Then, scale the reps as needed.

WOD Goal

We are doubling up on running from yesterday. The same volume, delivered differently. This wasn’t a mistake. We don’t do this often, but it is a good challenge to see where you are mentally and physically with being uncomfortable. If you are not on board with this, you can row instead (if possible). Ideally, you should all run. The squatting/running couplet is such a unique stimulus. The volume for the squats is low and moderate in load, which will mean they can race through these reps and get to the meat of the workout, the run.

This isn’t a sprint. It is a short workout, but not a sprint. People will want to be a little conservative out the gate. Perform the squats with intention, not 100% intensity. The loading should feel moderate for the first half, then challenging for the second half. Two sets is ideal, some will need to break it up into 3 or even 4. The goal is to finish the squats within 2.30 minutes. Top athletes will most likely go unbroken under 2 minutes.
We want the workout to be about the run. The squats will pre-fatigue them a little out the gate, but by the 400-m mark, they should find their groove and set into a solid pace for the remaining 600 m. Total times should range between 7-10 minutes.

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

100-m Run
10 Pike Push-up
10 Pike Hold

Scoring

Time to complete the workout

Scaling

Run: Decrease the distance as needed.
* Ideally, keep the distance the same and reduce the total rounds to 7 or 8 if needed.

Pike push-up: Reduce the angle of your body. Then, scale to a push-up and it’s various scalings.
Pike hold: Scale as needed to a plank hold.

WOD Goal

The goal is to go straight from the run into the push presses and then without putting the dumbbells down, straight into the 10 sec hold. Everyone should be able to hold the dumbbells for 10sec without putting it down. Some people will be limited by your mobility. You should use a lighter load for both the push presses and the hold, or perform a one arm hold/dble hold instead.

There is no penalty for putting the dumbbells down during the push presses and hold, but try hold on to the dumbbells for the whole time, since you will get rest after this.
Each round should take no longer than 90 sec.-2 minutes. We have allocated up to 20 min to get it done. Top athletes will be able to complete the workout sub 15 minutes.

We are almost into July. These first two days of the week will be our last sessions of project inversion, as well as our offering of the unloaded version.
Today we have a combo of running and pressing. The workout is intended to be around 10-15 minutes. The volume per round is low to ensure the same intensity is maintained throughout the workout. The limiting factor will be the overhead hold, which is why we kept it short. Most athletes should be able to maintain the hold unbroken for the full 10 rounds.
NOTE: The hold is 10 sec. accumulative time. It needs to be done straight after the push presses. If you need to put it down during the 10 sec, your timer should pause and when you pick it back up again, you can resume your time. It is done with both dumbbells overhead.

10 rounds

100-m Run
10 DB Push Press
10 sec. DB Hold overhead

Scoring

Time to complete the workout

Scaling

Run: Decrease the distance as needed.
* Ideally, keep the distance the same and reduce the total rounds to 7 or 8 if needed.
Push press: Scale as needed. You should be able to perform 10 reps unbroken + the hold easily when fresh.
DB Hold: Ideally use the same load as the push press, but if you are so limited, you can try using a double hold with both hands on one dumbbell, or a one arm hold using a single dumbbell.

WOD Goal

The goal is to go straight from the run into the push presses and then without putting the dumbbells down, straight into the 10 sec hold. Everyone should be able to hold the dumbbells for 10sec without putting it down. Some people will be limited by your mobility. You should use a lighter load for both the push presses and the hold, or perform a one arm hold/dble hold instead.

There is no penalty for putting the dumbbells down during the push presses and hold, but try hold on to the dumbbells for the whole time, since you will get rest after this.
Each round should take no longer than 90 sec.-2 minutes. We have allocated up to 20 min to get it done. Top athletes will be able to complete the workout sub 15 minutes.

We are almost into July. These first two days of the week will be our last sessions of project inversion, as well as our offering of the unloaded version.
Today we have a combo of running and pressing. The workout is intended to be around 10-15 minutes. The volume per round is low to ensure the same intensity is maintained throughout the workout. The limiting factor will be the overhead hold, which is why we kept it short. Most athletes should be able to maintain the hold unbroken for the full 10 rounds.
NOTE: The hold is 10 sec. accumulative time. It needs to be done straight after the push presses. If you need to put it down during the 10 sec, your timer should pause and when you pick it back up again, you can resume your time. It is done with both dumbbells overhead.

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.

60 3-pos floor Touches
40 Supine Leg Lifts
30 Deficit push-ups
20 Broad Jumps

Scoring

Time to complete the workout

Scaling

Supine leg lifts: Omit being in a supine plank and perform hip raises with or without the leg lift instead.
Deadlifts: Scale the load as needed. Sets of 15+ while fresh should be the goal.
Broad jump: aiming to target around 50% of maximum jump
Push-ups: Scale up or down in plate height to achieve rep ranges of 3-5 at a time, maximum being 7. Scale further to a regular push-up and scales associated with that.
Db snatches: Scale the load as needed.

WOD Goal

Deficit push-ups should be challenging and performed in sets of 5-7 during the workout. If you can do close to 10, make the push up deficit larger. Use books to create a deficit push-up.
Better times in this workout will be around the 8-10 minute range, ranging up towards 12 based on complexity of gymnastic upper body movement implemented.

60 DB Deadlifts
40 DB. Alt. Power Snatch (50/35 lb.)
30 Deficit push-ups
20 Broad Jumps

Scoring

Time to complete the workout

Scaling

Scale the reps for the dumbbell movements if your dumbbell is on the heavier side.
Deadlifts: Scale the load as needed. Sets of 15+ while fresh should be the goal.
Broad jump: aiming to target around 50% of maximum jump
Push-ups: Scale up or down in plate height to achieve rep ranges of 3-5 at a time, maximum being 7. Scale further to a regular push-up and scales associated with that.
Db snatches: Scale the load as needed.

WOD Goal

For the deadlifts, athletes will be able to complete the work in 2-3 sets. Even if you can go unbroken for all 50, perform one rest and then use that energy for the DB snatches to go unbroken. Snatches should be a weight you can move with and perform with maybe 1-2 rests during the set. This should be a light to moderate weight. For the broad jumps, we will establish a maximum distance in the warm up, so aim to exceed 50% of your best jump in each broad jump of the workout (20 total reps).

You can measure this off of the stall mats or with cones on the floor. Deficit push-ups should be challenging and performed in sets of 5-7 during the workout. If you can do close to 10, make the push up deficit larger.
Better times in this workout will be around the 8-10 minute range, ranging up towards 12 based on complexity of gymnastic upper body movement implemented.

The difference is the deadlift load. We know that 10 more reps will not match the difference in stimulus/load to that of the FL track, but we don’t want to rack up volume for volume’s sake.

Today’s workout is a chipper that starts out with a heavy posterior leg emphasis and ends with a challenging upper body push pull. Those who completed yesterday’s workout may feel your back sides lit from yesterday’s devils presses, so we will feature a bit more back and hamstring work in today’s warm up.
The first two movements of this workout, the DB deadlift and DB snatch will light up your athletes low back and hamstrings. This is intended on fatiguing them for the push-ups and broad jumps that are coming up next.
Deficit push ups are performed with each hand on a plate, elevating your body, but increasing your range of motion in the push up so that your chest is lower than your hands.
We encourage you to perform the broad jumps for quality rather than quantity.

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.

1-2-3-2-1 minutes

Toe-taps
10 Mountain Climbers + 10 Kick-sits

Scoring

Total number reps

Scaling

Toe-taps: If you are unable to jump, you can perform a low object step-up, or fast lateral step overs.
Mountain climbers: Reduce the ROM as needed.
Kick-sit: Modify to walking into each position, rather than jumping. Or, scale further to a 20 sec. Supine plank instead.

WOD Goal

Use any solid object for the toe-taps. Right + left leg = 1 rep. For the mountain climbers + kick-sits, you perform 10 MC + 10 kick sits on a continuous cycle for each given time parameter. Each set = 10 reps.

1-2-3-2-1 minutes

Double-unders
Devils Press

Scoring

Total number reps

Scaling

Double-unders: Use this method if you can perform at least 5 + reps unbroken consistently. Otherwise, it will only be frustrating for them. Scale to plate fast feet, or even something slightly higher to jump on (45 lb plate.)

WOD Goal

Today’s workout is a pyramid of time, where you start out with a minute at each movement, then with no rest, go into a straight 2 minutes of each movement, repeating for 3 minutes, and then back down to 2 minutes, with the final round of 1 minute. It is a total of 9 minutes at each movement, 18 minutes total.

After a bit of leg relief yesterday (as we hit the shoulders and forearms heavily), today will be on a leg stamina and endurance emphasis. The first movement is monostructural and is designed to be a steady grind. The most challenging station mentally will be the devil’s press, as you fatigue, each rep will become a challenge.

This combination of rowing/du and the devils press will blast both your legs and arms, so make sure that you are not going into the red zone on the row/du before hitting the devils press, however, watch out for sandbagging on the rower/du as well! We want them to feel as though your DP are challenged by the work you did prior and not like an “active recovery” on the rower/du.

We are featuring Project Inversion Session #12 today. Use it as a way to get some blood flowing through the shoulders and prep for today. If you are feeling a little beaten up, don’t challenge the movements too much for the inversion work. Scale down to match your level of tolerance.
* The devils press is done WITH a burpee.

You should aim to be consistent across the 18 minutes. The challenge here is to not go out too hot in the first minute. A good goal would be to maintain 20/12 cal. per minute on the rower, with a steady devils press pace. Some will be able to perform a big set of DP at the get to and then manageable sets thereafter (10+ per minute), or others will like to start out by performing sets of 8-12 from the get go, managing your work to rest ratio across the board.

For the PL folk, the double-unders will elicit a slightly different stimulus to the row. It will be a little harder to manage your breathing from the du into the DP, unless you pace yourself well on those double-unders, which might mean, intentionally taking breaks every 50 reps or so. A good average would be around 50 reps per minute, a little higher for others and a little lower for those who are just getting the hang 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.

5-4-3-2-1

Rounds of
6 V-ups
10 Push-ups
15 Air-Squats

200-m Object Carry between each round.

Scoring

Time to complete the workout

Scaling

Push-ups: Scale to hands on an elevated surface, or to kneeling push-ups. Try something different today.

Air squats: Scale reps.

* Scale reps as needed to 4-8-12.

V-ups: Scale to a V-up with knee tuck

WOD Goal

Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.

You will perform 5 rounds of Cindy to start out. One round of Cindy is 5 pull-ups, 10 push-ups, 15 squats. Then you perform a 200 m farmer’s carry. Upon return, you perform 4 rounds of cindy and another 200-m farmer’s carry. Repeating with 3, 2, and 1, ending in one final farmer’s carry. This is a total of 15 rounds of Cindy and 1k of farmer’s walking.

We are recommending the load be 32/24 kg (Kb) for your rx’d folk. Scale down from there. Use dumbbells if needed.

Use Cindy as a way to break up the farmer’s carries, as these will be the most challenging portion of the workout for most. These carries are much more mental than physical – encourage your athletes to hang on longer than you think you can!

The following resource talks about the benefits and the areas worked of the farmer’s carry. Use it to provide some insight to your athletes as you perform your mobility today, but also as background for your cues as you walk! Shoulders back, abs braced, and fast feet to reduce time under tension!

5-4-3-2-1

Rounds of
6 Alt. Renegade Rows
10 Push-ups
15 Air-Squats

200-m Farmers Carry between each round.

Scoring

Time to complete the workout

Scaling

Push-ups: Scale to hands on an elevated surface, or to kneeling push-ups. Try something different today.

Air squats: Scale reps.

* Scale reps as needed to 4-8-12.

Renegade rows: Reduce reps as needed.

WOD Goal

Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.

You will perform 5 rounds of Cindy to start out. One round of Cindy is 5 pull-ups, 10 push-ups, 15 squats. Then you perform a 200 m farmer’s carry. Upon return, you perform 4 rounds of cindy and another 200-m farmer’s carry. Repeating with 3, 2, and 1, ending in one final farmer’s carry. This is a total of 15 rounds of Cindy and 1k of farmer’s walking.

We are recommending the load be 32/24 kg (Kb) for your rx’d folk. Scale down from there. Use dumbbells if needed.

Use Cindy as a way to break up the farmer’s carries, as these will be the most challenging portion of the workout for most. These carries are much more mental than physical – encourage your athletes to hang on longer than you think you can!

The following resource talks about the benefits and the areas worked of the farmer’s carry. Use it to provide some insight to your athletes as you perform your mobility today, but also as background for your cues as you walk! Shoulders back, abs braced, and fast feet to reduce time under tension!

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.

2 rounds

200-m Run
with what time is remaining of
3 min. perform AMRAP Sit-ups
rest 1 min.

2 rounds

400-m Run
with what time is remaining of 4 min.
perform AMRAP Good-mornings
rest 1 min.

Scoring

Total number of reps performed of sit-ups and swings – across all rounds.

Scaling

Ideally everyone should run, but if you need to modify, use a 250-m and 500-m row instead.

Sit-up: Modify to a seated position feet/knee raise off the ground.

Good-mornings: adjust ROM to accommodate mobility limitations.

WOD Goal

The goal is to run hard! For all four efforts. For the first couplet, most athletes will have roughly around 90 sec. To perform your sit-up version. The goal should be to accumulate 20 + reps within this time. For the second couplet, you will have around 2 minutes. Upwards of 30+ swings will be possible.

You should spend the time you are performing these movements to try catch your breath, so you can hit the run hard again. This means relaxing into the movements in a way that allows this. You won’t make full recoveries by any means, but if you resist and take short quick breaths, it will be harder to push in those last two 400 m efforts.

Add load to the good-mornings if possible.

2 rounds

200-m Run
with what time is remaining of
3 min. perform AMRAP 10 Sit-up + 5 DB Seated Press
rest 1 min.

2 rounds

400-m Run
with what time is remaining of 4 min.
perform AMRAP Db Swings
rest 1 min.

Scoring

Total number of reps performed of sit-ups and swings – across all rounds.

Scaling

Ideally everyone should run, but if you need to modify, use a 250-m and 500-m row instead.

Sit-up + DB Seated Press: Omit the press portion.

DB Swing: Reduce to a russian swing.

WOD Goal

Today’s workout features some running to loosen the legs up and two different anterior chain (front of the body) hip flexion (closing) movements. Hips are the predominant driver in the sit-up and swings, but abdominals will be firing too, as you should be bracing!

The first couplet is 3 minutes of work followed by 1 minute of rest for three rounds, where athletes run 200 m and then perform sit-ups with the remaining time in 2 minutes, a total of 8 minutes for this section.

After the 1 minute rest of the first couplet, the second couplets work time is 4 minutes followed by 1 minute of rest for 2 rounds, a total of 8 minutes of work but 10 total minutes. Athletes will run a 400 m and then return and perform AMRAP swings for the remainder of the window of time.

The goal is to run hard! For all four efforts. For the first couplet, most athletes will have roughly around 90 sec. To perform your sit-up version. The goal should be to accumulate 20 + reps within this time. For the second couplet, you will have around 2 minutes. Upwards of 30+ swings will be possible.

You should spend the time you are performing these movements to try catch your breath, so you can hit the run hard again. This means relaxing into the movements in a way that allows this. You won’t make full recoveries by any means, but if you resist and take short quick breaths, it will be harder to push in those last two 400 m efforts.

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.

30 sec. Strict HSPU
30 sec. Handstand Hold
30 sec. Rest

30 sec. Right side Pistols
30 sec. rest
30 sec. Left Pistols
30 sec rest

Scoring

Reps completed

Scaling

Strict hspu: Scale to a pike hspu

Handstand hold: Scale to walking feet up wall, or to a plank hold.

Pistols: Use an appropriate scale from the pistol and variations or pistol progressions videos. Or, perform an elevated back lunge. Whatever you choose, make it challenging.

WOD Goal

We are mixing it up today, still challenging you through a squat and overhead, just in a way that you will actually see some potential strength gains.

The work:rest ratio will allow for good recovery for the first few rounds, but by the 5th round, you will most likely be struggling to perform the same reps as which you started with. That is ok. If you would prefer you broke up each set with 1 minute rest in between, do that. Only do that if you think you won’t be able to perform 3-5 reps each 30 seconds.

To go to failure within each 30 sec. Effort. If you don’t think you can consistently perform between 3-5 reps every 30 sec, scale the movement. Choose 3-5 sets depending on difficulty and fatigue.

5 Sets: Single Arm Dumbbell Overhead Squat
30 sec. Right
30 sec. Rest
30 sec. Left
30 sec. Rest

Scoring

Score all 6 sets of Overhead Squats

Scaling

Overhead squats: If for some reason you are unable to perform overhead squats, you can modify to a single leg squat or bulgarian squat OR if mobility is the reason you can’t perform the movement, stick to light loads and do larger sets, even as frustrating as this may feel for you.

WOD Goal

If you are able to get into an overhead squat position with your dumbbell, then this workout will be a great challenge for you. For those who are limited by mobility and/or strength, modify to a front squat instead. OR, to help strengthen that overhead position, rest with the dumbbell overhead. So, you will squat for 30 sec., ‘rest’ overhead for 30 sec.

* If you want to take a longer rest between sets, you can.

These athletes will also be going close to failure, every 30 sec. The work:rest ratio will allow for good recovery for the first few rounds, but by the 5th round, you will most likely be struggling to perform the same reps as which you started with. That is ok. If you would prefer you broke up each set with 1 minute rest in between, do that. Only do that if you think you won’t be able to perform 3-5 reps each 30 seconds.

Single Modality, strength day today. For those who attended yesterday, your legs may feel a little lit up from the 150 squats.. That is ok, ensure you are thoroughly prepared before hitting your first set.

We haven’t included a finisher today. We want you to Ideally, spend the majority of the time on lifting, and 5-10 minutes at the end for a little body maintenance if needed.

We have also included Project Inversion today as a way to prep the overhead for the squats.

Perform a set every 4 min. This will give you enough time to recover between sets and keep you all lifting at the same time.

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.

For time

100 Air Squat to Burpee

Or

100 Jumping Air Squats

Or

150 Air Squats

Scoring

Time taken to complete the workout

Scaling

Squat to burpee: Reduce the reps to 80 if needed.

WOD Goal

For today, make the only goal to go as hard as you can. 150 wall ball / Air Squats or Burpees seems like a lot, which might make you want to pace it. But, today is not the day to pace it. We want you to do as big a set as possible at the start, and to push for the whole workout. This may not seem like a practical way to approach this workout, and it isn’t the only way, but it is what we are encouraging you all to try today.

Some athletes may be able to go unbroken. That is rare, but it happens. Those athletes can finish it sub 5 minutes. For the majority of you, allowing up to 10 minutes to complete is a good goal.

For time

150 Single DB Thruster

Scoring

Time taken to complete the workout

Scaling

DB thruster: Reduce the reps to 100, or 80.

WOD Goal

For today, make the only goal to go as hard as you can. 150 wall ball seems like a lot, which makes people want to pace it. But, today is not the day to pace it. We want them to do as big a set as possible at the start, and to push for the whole workout. This may not seem like a practical way to approach this workout, and it isn’t the only way, but it is what we are encouraging you all to try today.

Some athletes may be able to go unbroken. That is rare, but it happens. Those athletes can finish it sub 5 minutes. For the majority of your athletes, allowing up to 10 minutes to complete is a good goal.

For most athletes the loading is a little heavier than a med ball. We have kept the reps at 150 since you don’t ‘throw’ the dumbbell. Scale as you see fit.

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.