5 rounds

6 Wall Lying Hands-to-feet
6 Wall Climbs

rest 3 min.

5 rounds

6 Wall Lying Hands-to-feet
6 Plank Get down-ups

Scoring

Time to complete the workout.
* Include 3 minutes rest time.

Scaling

Wall climbs: Scale the height climbed to half. Then, scale to 3 pike round the worlds. Switch directions each round.

Wall lying hands-to-feet: Scale to a v-up or bent knee raises. Lastly, to a sit-up/assisted sit-up.

Plank get-up/downs: Scale to knees, then scale to 12 kneeling shoulder taps.

WOD Goal

This one is going to be a quick turnover from movement to movement. The reps are low enough and the loading moderate for you to be able to keep moving unbroken and relatively quickly. The 3 min. break in between the couplets should be enough to give your arms and lungs little recovery before you need to go again.

Same goes as the other two categories. The goal is to move as quickly as each movement will allow you with limited rest between sets. Utilise the 3 minutes rest to charge up before needing to go again. The limiting factor will most likely be the wall climbs. 6 in a row will take longer than 6 push jerks, but we wanted to keep the difficulty level high with this movement. Allow a similar time frame overall for these athletes to complete the workout, as the time will balance itself out overall with the plank get-up/downs later on.

This variation will see you relying even more on your shoulder strength. We added two pushing movements require midline stability and will fatigue your shoulders overhead and in the plank position, and if done quickly enough, will get your heart rate and lungs working too.

5 rounds

8 Wall Lying Hands-to-feet
12 DB Push Jerk (50/35 lb.)

rest 3 min.

5 rounds

8 Wall Lying Hands-to-feet
12 DB Hang Power Clean

Scoring

Time to complete the workout.
* Include 3 minutes rest time.

Scaling

Push Jerk and HPC: Scale to a SA push jerk/HPC, switching each round. Then, further scale to using one dumbbell held in both hands.

Wall lying hands-to-feet: Scale to a v-up or bent knee raises. Lastly, to a sit-up/assisted sit-up.

WOD Goal

A two part workout today. We wanted to pair up a pulling gymnastics movement with two moderately loaded movements, so we chose the push jerk and hang power clean. We put the rest between the two couplets so that we could get a little more intensity out of you for the second one. Given the low volume per round and the nature of the moderately loaded movements paired with the toes-to-bar, the limitation to getting the workout done quickly will be strength endurance and lung capacity. All about that upper body and midline stability today!

This one is going to be a quick turnover from movement to movement. The reps are low enough and the loading moderate for you to be able to keep moving unbroken and relatively quickly. The 3 min. break in between the couplets should be enough to give your arms and lungs little recovery before you need to go again.

Grip will start playing a factor in the second couplet, especially with the addition of those hang power cleans. So, some people will probably start breaking up the toes to bar and cleans/wall lying hands-to-feet. Keep the rest short and the reps fast.

The loading is set as moderate for both categories. If you are not able to consistently perform 6 reps of both the jerks and cleans for at least 3 sets, then you should think about scaling. Ideally, we want people to try to do your toes to bar rxd, so have you scale the numbers to 4 per round to help this.

Each couplet should take you around 3-4 min. for top athletes and 4-5 minutes for the majority. We have allocated 15 min. for the majority to get it done.

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 35 min.

400 m run
30 Object Jumps
50 Air Squats

Scoring
As many rounds and reps as possible in 35 minutes.

Scaling

Run: Scale distance to 200 – 300 m. Modify to 500 m, or 100 double-unders each round.

Object jumps: Use modifications suggested in the brief. If you are unable to jump, switch out for an elevated step-up or lunge.

Air squat: As suggested in the brief, add load if possible. Scale reps to 20-30 per round if needed.

WOD Goal

You should attack the workout with a similar mentality, nothing done too fast, and settle in for a long grind of a workout. Some athletes might get close to accumulating up to 7+ rounds.

35 minutes might feel like a really long time with the lack of load to slow you down a little. If you have something to add to the air squats, have you do that. If not, you can either reduce the time to 30 minutes, or simply endure a long sweaty 35 minute grinder!

For the object jumps, same idea as the PL track, if an object isn’t possible, sub the dumbbells for random objects around the house.

AMRAP 35 min.

400 m run
30 Object Jumps
20 DB Clusters

Scoring
As many rounds and reps as possible in 35 minutes.

Scaling

Run: Scale distance to 200 – 300 m. Modify to 500 m, or 100 double-unders each round.

Object jumps: Use modifications suggested in the brief. If you are unable to jump, switch out for an elevated step-up or lunge.

Cluster: Take out the cluster portion and Scale to a single db thruster. Further scale to a goblet squat.

WOD Goal

For the most part, this will feel really similar to the original, sans throwing an object. We have reduced the cluster volume to accommodate for the heavier dumbbell that most people will have over a med ball. The cluster is performed with one db held in two hands. Ideally, find an object to jump on that is roughly 20-24 inches. If this isn’t possible, place two dumbbells 3-5 ft. apart and jump over both of you to equal one rep.

You should attack the workout with a similar mentality, nothing done too fast, and settle in for a long grind of a workout. Some athletes might get close to accumulating up to 7+ 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.

TABATA

Squat Hold
Object Jump-overs
Plank Hold
Burpee

Scoring
Total reps across all tabata (not holds).

Scaling

Squat hold: Rest when needed. Or perform regular air squats instead.
Object jump-overs: Modify to a low step-up if they are unable to jump over something.
Plank hold: Rest when needed. Go to their knees and change the body angle to make it easier/harder.
Burpee: Scale to a kick-back if needed.

WOD Goal & Logistics

A slight variation on the above workout, focusing more on static holds and dynamic movements like burpees and object jumps. The intention of high work output, short rest is still the same. This is going to be a fun one! Same penalty applies for the holds as above. Take 2 reps off every time you  break a hold within the 20 sec.

Aim to hold without breaking for both the holds. Then, for the jumps and burpees to keep moving the whole 20 sec.
Each set! Shoot for 15+ jumps and 6+ burpees per 20 sec. effort.

TABATA

db Alt. SA Thruster
db Farmers Walk/March+Hold
db Slam
db Burpee
* (50/35 lb.)

Scoring
Total reps across all tabata (not holds)

Scaling

All movements: Scale the load to using one dumb bell for the burpees, thrusters and carries. Switching sides as needed. For the slams, modify to a single db devils press (no burpee) or russian swing.

WOD Goal & Logistics

Find a consistent pace from the beginning and try to maintain this across the whole round of thrusters and slams.
That means trying to hit the same number every 20 sec. You are not expected to be able to do the carry/holds without needing to put the
dumbbells down. We recommend you try hang on for as long as you can before needing to put them down, since after the first time you
do, you will feel the need to put them down more often. Once you do put them down, you are only allowed a 5 sec. max period before
you must pick it back up again. By the time you get to the burpees, your grip will be fatigued and you will be breathing hard, it is 4 more
minutes of work, anything goes at this point, give it all you got!
For the other movements, aim for at least 6+ reps per 20 sec.

Oh dumbbells, you terribly brilliant pieces of equipment 🙂 Each movement will be a total of 8 rounds of tabata. 20 sec. work/10 sec. rest
x 8. There is no rest between movements, you go straight into the next movement. For the DB slams, you use one dumbbell.
Today, grip is really the biggest test and challenge you will face. For the tabata sets of carry and hold, you need to carry the  dumbbells in a farmer’s carry/march for 20 seconds, then your  10 seconds rest is them holding the dumbbells by your side.
* If you have no space to perform the farmers walk, perform them as a march in place instead.
There is a penalty for putting the dumbbells down during the carry/hold sets. Every time you put them on the ground, you need to deduct
2 reps off your  total score. You need to walk during the carry portion.

NOTE: You can put the dumbbells down during the set of thrusters/slams/burpee whenever you want. There is no penalty.
For the thrusters, similar to the SA. Alt. push press earlier in the week, you hold two dumbbells but alternate the pressing portion with
each arm. For the burpee, you keep the dumbbells in your hands when you stand up from the push-up portion.

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.

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.

4 Rounds

30 Lateral Deadlift Jumps
Max set unbroken HSPU

Scoring

Two scores:

Time to complete the workout.

Total number of HSPU across the 4 rounds.

Scaling

Lateral deadlift jumps: Omit the jump, just step, deadlift, step.

HSPU: Scale to feet elevated or Pike Push-up as needed.

WOD Goal

The workout is scored by the HSPU, but the test is to do these under fatigue while breathing hard. Which is why we have added two scores to ensure everyone is incentivized to go fast and perform big sets. The goal is to perform at least 10+ push-ups per set. If you don’t think you will be able to hold this across the four rounds, modify the movement either from the start, or perform 1-2 rounds with a harder version, then when you start to fatigue a lot, drop down to something more manageable.

Shoot for around 10 min, but if you think that is too tight, you can stretch the time cap to 12 minutes.

The lateral deadlift jumps will do a great job at creating the intensity we are after for this workout and will also take around the 1 minute mark.

* For the HSPU. A max unbroken set is terminated when you come off the wall or out of your pike position.

4 Rounds

30 SA DB SDHP (15 each side)
Max set unbroken HSPU

Scoring

Two scores:

Time to complete the workout.

Total number of HSPU across the 4 rounds.

Scaling

HSPU: Scale to feet elevated or Pike Push-up as needed.

SA. SDHP: Scale to a DB swing if needed.

WOD Goal

The workout is scored by the HSPU, but the test is to do these under fatigue while breathing hard. Which is why we have added two scores to ensure everyone is incentivized to go fast and perform big sets. The goal is to perform at least 10+ push-ups per set. If you don’t think you will be able to hold this across the four rounds, modify the movement either from the start, or perform 1-2 rounds with a harder version, then when you start to fatigue a lot, drop down to something more manageable.

Shoot for around 10 min, but if you think that is too tight, you can stretch the time cap to 12 minutes.

Use whatever dumbbell load you have for this. We want the time it takes you to perform the SDHP to be roughly 1 minute. If your dumbbells are too light, increase the reps by 5-10 and vice versa. It should be an unbroken set, half the reps on one side, half the reps on the other.

Two scores:

Time to complete the workout.

Total number of HSPU across the 4 rounds.

Scaling

HSPU: Scale to feet elevated or Pike Push-up as needed.

Row: Modify to 15-20 SDHP (65/45 lb.)

WOD Goal

The workout is scored by the HSPU, but the test is to do these under fatigue while breathing hard. Which is why we have added two scores to ensure everyone is incentivized to go fast and perform big sets. The goal is to perform at least 10+ push-ups per set. If you don’t think you will be able to hold this across the four rounds, modify the movement either from the start, or perform 1-2 rounds with a harder version, then when you start to fatigue a lot, drop down to something more manageable.

Shoot for around 10 min, but if you think that is too tight, you can stretch the time cap to 12 minutes.

Today calls for some high intensity rowing and some max handstand push-up efforts. The intention is to row as fast as possible, depleting some oxygen, then test your handstand push-up strength right away. It is a short workout, sub 10 minutes. There is no built in rest but you will need to manage your breathing/rest smartly. Performing a set every 2 minutes may be the way to go, but we suggest you put a 10-12 minute time cap on it so that you don’t over rest and miss the intended stimulus.

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.