WOD

15 Push-ups
12 Pistols
15 Push-ups
12 Pistols
9 Wall Climbs

rest 1 min.

15 Pistols
12 Push-ups
15 Pistols
12 Push-ups
9 Wall Climbs

WOD Board

Scaling

Push-ups to knees to floor or reduce your reps

Pistols to 24 x air squats or reduce reps

Wall climbs to shoulder taps x 9 (L + R)

Scoring

Time to complete the workout.

WARM-UP

WOD GOAL

The workout should be done as a sprint. The wall climbs will be a little time limiting since you can’t really be done as a sprint, but the idea would be to do everything unbroken, or as close to, and as fast as you can. To achieve this, use appropriate scales. The 1 minute rest will give you a little breather before you need to go again. You should be breathing hard. Shoot for 4-5 minutes per section, giving yourself around a 11-12 minute finish.

A quick bodyweight press/uni-squat/press combo today for everyone! This is intended to be sub 10 minute (not including the rest) and a quick way to get some blood flow after the big week you have had. Physically, but also most likely mentally!

WOD

Perform every 5 min, for 3 rounds
60 DB Good-mornings
30 DB Power Snatch – 15 each side
15 x Shuttle Run (20 m )

WOD GOAL

It’s the last Saturday of the month!

We are pulling today’s workout from the 2016 Archives. It’s fun. Every 5 min., athletes perform a variation of a triplet that involves Rowing, Power Snatches, and Shuttle Runs. The Power Snatches decrease in volume as the load increases, while the Shuttles increase in volume. The Row distance always remains the same. Whatever is left of the 5 min. after completing the work is their rest period, as well as the time to change the load on their Barbells.

We chose light loads today for all three efforts to keep the metabolic theme of the workout. Nothing will stop athletes in their tracks today, aside from their current level of cardiorespiratory fitness.

If you are short on Rowers, stagger the start so you have a second group begin at 2.5 minutes. Then, if you need to completely modify, perform 2-min. efforts on a Bike, or Run 400 m for each round. (That’s a lot of Running!)

For the Shuttle Runs, 1 rep = 20-m Shuttle. There and back would be 2 reps. They do NOT need to touch the ground at each end, just pass both feet across the line for the rep to count.

Everyone: Each triplet should be viewed as a sprint from start to finish. How quickly can they get through it? Each round should take roughly 3:45-4 min., giving athletes roughly 1 min. of rest between efforts. This won’t be enough time to completely recover, but enough to be able to get their heart rate down and get back on the Rower to attack it again at the same pace as before. The toughest period will be going into the third set—this is when their fatigue will be the highest and they will mentally start to doubt their abilities.

Use the scaling options below if you think your athletes are going to have less than 30 sec. of rest between efforts. We want maximal output on each round, and such a short break won’t allow for that—they will be trying to play catch-up across the whole workout and will end up missing the stimulus.

Scoring

Time for each triplet (3 scores).

Scaling

Row: Modify to 2-min. Bike effort, or 400-m Run.

Power Snatches: Scale the loads as needed.

Shuttle Runs: First, modify to 20 Shuttle Runs. Then, for people who can’t Run, have them perform 25 Air Squats instead.

It’s the last Saturday of the month!

We are pulling today’s workout from the 2016 Archives. It’s fun. Every 5 min., athletes perform a variation of a triplet that involves Rowing, Power Snatches, and Shuttle Runs. The Power Snatches decrease in volume as the load increases, while the Shuttles increase in volume. The Row distance always remains the same. Whatever is left of the 5 min. after completing the work is their rest period, as well as the time to change the load on their Barbells.

We chose light loads today for all three efforts to keep the metabolic theme of the workout. Nothing will stop athletes in their tracks today, aside from their current level of cardiorespiratory fitness.

If you are short on Rowers, stagger the start so you have a second group begin at 2.5 minutes. Then, if you need to completely modify, perform 2-min. efforts on a Bike, or Run 400 m for each round. (That’s a lot of Running!)

For the Shuttle Runs, 1 rep = 20-m Shuttle. There and back would be 2 reps. They do NOT need to touch the ground at each end, just pass both feet across the line for the rep to count.

Everyone: Each triplet should be viewed as a sprint from start to finish. How quickly can they get through it? Each round should take roughly 3:45-4 min., giving athletes roughly 1 min. of rest between efforts. This won’t be enough time to completely recover, but enough to be able to get their heart rate down and get back on the Rower to attack it again at the same pace as before. The toughest period will be going into the third set—this is when their fatigue will be the highest and they will mentally start to doubt their abilities.

Use the scaling options below if you think your athletes are going to have less than 30 sec. of rest between efforts. We want maximal output on each round, and such a short break won’t allow for that—they will be trying to play catch-up across the whole workout and will end up missing the stimulus.

Scoring

Time for each triplet (3 scores).

Scaling

Row: Modify to 2-min. Bike effort, or 400-m Run.

Power Snatches: Scale the loads as needed.

Shuttle Runs: First, modify to 20 Shuttle Runs. Then, for people who can’t Run, have them perform 25 Air Squats instead.

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

100 Object Toe-taps
400 m Run
100 Object Toe-taps
400 m Run
100 Object Toe-taps
400 m Run

WOD Board

Scaling

Double unders to Single Unders or to Toe Taps

Scoring

Time to complete the workout.

WARM-UP

WORKOUT PREP & WORKOUT

Run 400 m: 100 m easy – 100 m mod – 200 m hard workout pace

Rest, then review the Double-under if needed and after perform;
1 set of each 10-20-30 Double-unders unbroken (that is the goal) SCALE to workout modification (attempts or Single-unders)

* Unloaded perform these as object to-taps.

* Prep as needed for the Workout

WOD GOAL

The goal is to shoot for big sets as possible in those double-unders/toe-taps. If you are unable to get a lot of double-unders in a row just yet, have your focus on keeping your rest between sets short. Even if you fail the rep but it was a legitimate attempt, count it.

While you may feel exhausted during the workout from the double unders, encourage yourself to push the rows/runs and hang in there with a consistent pace for each effort. This is hard for some/most of you. Run hard when you feel good, then slow down when you are fatigued. Have yourself try to be more conservative in the first effort and you will end up rowing/running the same pace across the board.

Top performers will most likely get it done around or under 14 min. Allow yourself up to 16+/-min.

WOD

12 Object Jumps
12 V-Ups
12 Jumping Lunges
5 Rounds

WOD GOAL

After yesterday’s weightlifting effort, we have a short, mixed Gymnastics combo to end the working week. Both task and time (rest time) are fixed, with more emphasis on the task being fixed and the working time being determined by the athlete. We like these types of workouts because they encourage people to get a certain amount of work done within a given timeframe that they might not have otherwise done if it was simply a task-priority workout. Going against the clock now and again can ignite athletes’ motivation to work a little harder.

We have added some load for the Competitors to increase the difficulty a bit. Use a MB weight that still allows them roughly 20-30 sec. of rest each round, at least in the earlier rounds. For the V-ups, the MB should touch the ground behind their head at the bottom of the movement and touch their toes at the top of the movement.

For the Jumping Lunges, the MB is held in a bear-hug position.

* There are lots of moving parts in today’s warm-up. We want to adequately prep athletes for each movement, but we also want to spend time going through some full ranges in the lower body to get blood moving to these parts.

For these athletes, the reps and movements should be relatively easy to hold every 2 min. If anything, you may need to increase the difficulty a little for them to get the desired stimulus. If they are able to perform V-ups and Jumping Lunges, then you can reduce the reps a bit, but have them perform those movements over scaling to something less challenging. The Step-ups should be at a higher height than they normally use.

Scoring

Completed or not completed.
* Write scores/modifications in comments.

Scaling

Box Jumps: Scale the height as needed. They should be confident they can make each Jump.

V-ups with MB: Scale to bent knees for those who have mobility issues or who can’t maintain the Hollow position. The lower back will light up a little; that is OK, but it shouldn’t be painful.

Jumping Lunges: First, omit the MB, then scale to regular Lunges for those who can’t jump.

Fitness:

Bent-knee V-ups: Scale these to regular Sit-ups or Bent-knee Leg Lifts off the ground.

Lunges: Omit the MB if needed.

After yesterday’s weightlifting effort, we have a short, mixed Gymnastics combo to end the working week. Both task and time (rest time) are fixed, with more emphasis on the task being fixed and the working time being determined by the athlete. We like these types of workouts because they encourage people to get a certain amount of work done within a given timeframe that they might not have otherwise done if it was simply a task-priority workout. Going against the clock now and again can ignite athletes’ motivation to work a little harder.

We have added some load for the Competitors to increase the difficulty a bit. Use a MB weight that still allows them roughly 20-30 sec. of rest each round, at least in the earlier rounds. For the V-ups, the MB should touch the ground behind their head at the bottom of the movement and touch their toes at the top of the movement.

For the Jumping Lunges, the MB is held in a bear-hug position.

* There are lots of moving parts in today’s warm-up. We want to adequately prep athletes for each movement, but we also want to spend time going through some full ranges in the lower body to get blood moving to these parts.

Competitor and Rx’d: Today, the goal is quality movement. All three movements have the potential to be done quickly, but usually some of the virtuosity is lost when this happens. How fast can they go AND still look good at the same time?

The Box Jumps are high. No one should be attempting these as rebounds, with the exception of perhaps a few of your Competitors. Challenge your athletes to go a little higher than normal, even if it means putting a thin Plate on top of a Box.

The V-ups will start off feeling great, then after the halfway point, they will start to feel kind of spicy through the shoulders and midline! Make sure people are holding the standard as much as possible, since it can get easy to “cheat” a little.

The Jumping Lunges amount to 10 total, so 5 per leg. These should be relatively easy to maintain unbroken across the 5 rounds.

Overall, athletes shouldn’t really be breathing that hard. They will most likely start fatiguing in their muscular endurance rather than metabolically. Those who do race through each round will have enough rest at the end of each set to catch their breath back. Most people should have at least 30+ sec. of rest each round.

Competitors should finish each round around the same time as it takes everyone else.

Scoring

Completed or not completed.
* Write scores/modifications in comments.

Scaling

Box Jumps: Scale the height as needed. They should be confident they can make each Jump.

V-ups with MB: Scale to bent knees for those who have mobility issues or who can’t maintain the Hollow position. The lower back will light up a little; that is OK, but it shouldn’t be painful.

Jumping Lunges: First, omit the MB, then scale to regular Lunges for those who can’t jump.

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

In 5 min:
1 Push-up + 1 HSPU + 1 Jump Squat
2 Push-up + 2 HSPU+ 2 Jump Squat
etc…..

In 5 min:
Run 800 m

In 5 min:
1 Push-up + 1 HSPU + 1 Jump Squat
2 Push-up + 2 HSPU + 2 Jump Squat
etc…..

WOD Board

Scaling

Push-up to Knee Progessions

HSPU to Sit-ups

Jump Squats to Air squats

Scoring

Three scores: Reps + 800 m time + Reps

WARM-UP

WOD GOAL

Because the design is a little different, the first and last sets should be attacked with a consistent pacing rather than all out efforts. Your first 5 minutes will likely yield more reps than your second attempt. Both push-ups and hspu are movements that hit failure relatively quickly for most folk.
You should shoot for at least into the 12th rep set for the first round and the 10th rep set for the second. See the scaling options below to get the most out of the workout.

WOD

50 DB Clean and Jerks

Rest 5 min.

50 DB Clean and Jerks

WOD GOAL

This is going to be fun! A total of 60 reps of Barbell turnover. For a lot of people, this workout will test both their strength and conditioning fitness, especially given the test at the heavier load. We also like the mental aspect. It takes a lot of mental effort to perform Grace on its own, and now we are throwing Double Grace, and one of them is heavy! The rest time is there to ensure that athletes focus on each effort and don’t fatigue too much in either. We want the intensity to remain as high as it can, given the volume and loading of the workout.

We have written the workout as Power Clean and Jerks, but it is really Power Clean and Shoulder-to-overhead anyhow. Your athletes can Push Press, Push Jerk, or Split Jerk the load. However, we won’t review the Split Jerk in the prep; we will assume that if anyone needs to Split Jerk, they most likely know how to perform it and they can warm it up as needed in their prep.

Athletes need to use the 5-min. rest to change their loads from Heavy Grace to Regular Grace weight.

We have switched things around here to allow for a similar volume, but we have spread them out in a work:rest manner. These athletes should focus on being consistent with their technique. This means they should either Push Press or Push Jerk it the whole time. You can decide what you want them to work on. If you want them to keep the same load across all 3 rounds, that is fine. Otherwise, use a moderate load for the first and second rounds and a light load for the third round.

Scoring

Time to complete the workout (rest included).
* Record separate Grace scores to comments for your records.

Scaling

Scale load as needed. Dumbbells held at the sides are an option, too.

This is going to be fun! A total of 60 reps of Barbell turnover. For a lot of people, this workout will test both their strength and conditioning fitness, especially given the test at the heavier load. We also like the mental aspect. It takes a lot of mental effort to perform Grace on its own, and now we are throwing Double Grace, and one of them is heavy! The rest time is there to ensure that athletes focus on each effort and don’t fatigue too much in either. We want the intensity to remain as high as it can, given the volume and loading of the workout.

We have written the workout as Power Clean and Jerks, but it is really Power Clean and Shoulder-to-overhead anyhow. Your athletes can Push Press, Push Jerk, or Split Jerk the load. However, we won’t review the Split Jerk in the prep; we will assume that if anyone needs to Split Jerk, they most likely know how to perform it and they can warm it up as needed in their prep.

Athletes need to use the 5-min. rest to change their loads from Heavy Grace to Regular Grace weight.

The mentality going into this workout should be slightly different than if it was just one Heavy Grace or Grace effort. Yes, athletes should definitely perform both efforts as fast as they can, but for most people, this doesn’t mean redlining the Heavy Grace. The goal is to get a fast overall time for both, which means setting up a smart pace that allows them to maximize their effort. If for some reason people go too slow in Heavy Grace and fully recover by Grace, then they can go crazy on those last 30 reps!

The Heavy Grace load is intended to be moderately heavy, meaning that when athletes are fresh, the load feels light to moderate and they could possibly do 3+ reps unbroken. By the time they complete more than 10 or so reps, they may be down to singles. They should never be at any risk of failing a rep. If people think this may be the case, they should scale the load a little. Then, based on this load, they can take some weight off for their Regular Grace. They should be able to do at least 5+ reps unbroken for Regular Grace.

If they pace it well, the 5-min. rest will be enough for them to feel good to go again, but most likely not fully recovered. We have allotted 20 min. to get the workout done. Your top athletes will most likely finish well under 15 min., but for those who want to try Rx’d or a heavier load than they normally would attempt, give them the full 20 min. to complete it.

Scoring

Time to complete the workout (rest included).
* Record separate Grace scores to comments for your records.

Scaling

Scale load as needed. Dumbbells held at the sides are an option, too.

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

3-5 rounds

30 sec. Hollow Hold
30 sec. Sit-ups
30 sec. Rest
30 sec. Superman Hold
30 sec. Floor Back Extensions
30 sec. Rest

Scoring

Total reps for sit-ups and back extensions

WARM-UP

WOD GOAL

Lots of hip flexion today. Make sure to save some time at the end of the workout to open up your hips a little. Today is an opportunity to get some time under tension with the Deadlift, or if you are doing the Unloaded, with some bodyweight Core work!

WOD

DB Split Squats
8-10 reps each side

*Hold DB’s in Front Rack

WOD GOAL

Today is a single-modality Unilateral Squat day. Unilateral days are great. They give your athletes an opportunity to figure out whether or not they have any weaknesses or biases toward one side. Single-leg Squats usually bring out something in most people that they didn’t realize they had. It is a great movement that, when done well, has great strength carryover into any lift/movement.

The rep scheme refers to each side. So, 4 means 4 reps on each leg. Athletes perform all reps on one side, then switch to the other side and perform the same number. It is usually a good idea to start with the weaker leg (most people have one), so that when they are a little fatigued after they switch, the stronger leg won’t have such a tough time.

We have an optional finisher on the menu. If you have time to get to it, great. If not, and you decide to spend more time completing the lifts, that’s totally fine, too.

Fitness: For those for whom the movement is new, have them be slightly more conservative with their loads. Focus on feeling good through the movement. Their goal should be to maintain the same moderate-to-heavy load across all 4 sets.

Scoring

Score each set of Single-leg Squats (4-4-4-4).

Scaling

Scale load as needed. Dumbbells held at the sides are an option, too.

Today is a single-modality Unilateral Squat day. Unilateral days are great. They give your athletes an opportunity to figure out whether or not they have any weaknesses or biases toward one side. Single-leg Squats usually bring out something in most people that they didn’t realize they had. It is a great movement that, when done well, has great strength carryover into any lift/movement.

The rep scheme refers to each side. So, 4 means 4 reps on each leg. Athletes perform all reps on one side, then switch to the other side and perform the same number. It is usually a good idea to start with the weaker leg (most people have one), so that when they are a little fatigued after they switch, the stronger leg won’t have such a tough time.

We have an optional finisher on the menu. If you have time to get to it, great. If not, and you decide to spend more time completing the lifts, that’s totally fine, too.

Competitor and Rx’d: For those athletes that have performed the movement a few times and are comfortable with it, the intent is for them to go as heavy as they can across all the sets. Ideally, they should hold the same load across all 4 sets. Conditioned athletes may be able to do this, but others might have some trouble holding a really heavy load for 4 x 4. Encourage them to go as heavy as they can early on, and if they need to bring the weight down on the last set, that is OK. This way is preferable to them arriving at their last set not having hit anything heavy.

Scoring

Score each set of Single-leg Squats (4-4-4-4).

Scaling

Scale load as needed. Dumbbells held at the sides are an option, too.

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

AMRAP 20 min.

20 Arms Overhead Walking Lunge
50 ft. Bear Crawl
20 Burpee + Jump to High Target

Scoring

Total rounds and reps completed in 30 minutes.

100 m = 1 rep

Scaling

Walking lunge / reverse lunge / air squat
Bear crawl / sit-ups
Burpee to kickback / to step back / to inchworm

WARM-UP

(5 min.) Get Warm

Inchworm + 6, 5, 4, 3, 2, 1 Pushups
2 x 30 sec Plank – 30 sec side Plank – 30 sec other side plank (on hands, not elbows)
6 x 6 point burpees (crouch, jump out to top of pushup, bottom of pushup, top of pushup, jump to crouch, JUMP in air!)

(10 min.) Vertical Jump Practise

Get the Legs/ankles prepared first with some Ankle/leg mobility
Then have them perform;
3 x attempts at a Standing Vertical Jump
3 x attempts at a Running Vertical Jump
* Use something to mark on the wall. Or, if that isn’t possible, have them use a piece of tape to stick to the wall when they jump
* Give them a few practise attempts first before they go for their 3 attempts.

WORKOUT PREP & WORKOUT

6 Walking Lunges
6 Single Arm DB OH Walking Lunges with workout weight. – or 6 more for unloaded.
100 m Carry with their MB/Db or 50 ft. Bear Crawl
4 Burpees jumping to their workout target.

* Prep as needed for the Workout.

(30 min.) Perform Workout

WOD

20 Alt. DB Hang Power Snatch
15 Burpee Jump to target
1.5-mile run
15 Burpee Jump to target
20 Alt. DB Hang Power Snatch

WOD GOAL

Today we have a medium-to-longer-length workout with a Pulling/Running combo. Our intended stimulus is targeting metabolic conditioning and muscular endurance. Those who aren’t as proficient in the two Pulling movements will be tested more on strength and muscular endurance than those who are proficient. Do what you can to preserve a similar stimulus for everyone by scaling appropriately. Some of your athletes might be a little sore through the shoulders from yesterday’s workout. Take some time to get them moving well through these positions before starting and adjust the volume if needed. The overall Pulling volume isn’t crazy high, so they shouldn’t be in any danger of hurting themselves.

Competitor and Rx’d: For those athletes who have no problem with Pull-ups and Muscle-ups, the first sets of both shouldn’t take too long, about 1-2 min. for the Pull-ups and 2-3 min. for the Muscle-ups on the long end. They should aim to do these in as few sets as possible. Then, they should hit the Run as hard as they can, meaning they should Run the 1.5 miles at a pace they can maintain the entire time that will leave them feeling pretty wiped when they get back in the door. They only have to get through another 35 reps, so they shouldn’t leave much in the tank. Their arms will be mostly recovered from the first set, so they can just jump up and go again. They will need to break the second set of Pull-ups into a few more sets than the first, but it should still take them roughly 3-5 min. to get both movements done.

Your athletes who have Pull-ups and Muscle-ups, but not big, unbroken sets of them, should figure out a number at the start of the workout that they think they can maintain across the two movements. For the Pull-ups, they might perform sets of 10 for the first round, then sets of 5 for the second round. For the Muscle-ups, they might perform sets of 2 in the first round, then be down to singles in the second round. This is OK, as long as they aren’t in any danger of failing reps and they can keep their rest short between reps.

We have allowed up to 30 min. to complete the workout. Your top athletes will finish under or around 22-24 min.; the Run will take up the majority of their time. Most other athletes will need the full 30 min. to finish; their time will likely be split evenly between the Running and Pulling.

Try to keep the Run distance at 1.5 miles for everyone, unless for some reason you think it is appropriate to shorten it or modify it to another movement.

Fitness: These folks should be able to do both their Ring Rows and Jumping Chest-to-bar Pull-ups in 1 or 2 sets in the first round. The Run will most likely be the limiting factor, so make sure the Pulling movements are not too challenging for them. Find a good balance; we don’t want them to be too easy, either 🙂

Scoring

Time to complete the workout.

Scaling

Pull-ups: Use a Band today, or scale to hard Ring Rows.

Muscle-ups: Reduce the reps to 6-8 per set, then scale to Bar Muscle-ups or Jumping Bar Muscle-ups. Lastly, use the Fitness scale.

Run: First, reduce to 1 mile, then modify to a 2-k Row if needed.

Fitness

Jumping Chest-to-bar Pull-ups: Scale to regular Jumping Pull-ups. Use 15 reps instead.

Today we have a medium-to-longer-length workout with a Pulling/Running combo. Our intended stimulus is targeting metabolic conditioning and muscular endurance. Those who aren’t as proficient in the two Pulling movements will be tested more on strength and muscular endurance than those who are proficient. Do what you can to preserve a similar stimulus for everyone by scaling appropriately. Some of your athletes might be a little sore through the shoulders from yesterday’s workout. Take some time to get them moving well through these positions before starting and adjust the volume if needed. The overall Pulling volume isn’t crazy high, so they shouldn’t be in any danger of hurting themselves.

Competitor and Rx’d: For those athletes who have no problem with Pull-ups and Muscle-ups, the first sets of both shouldn’t take too long, about 1-2 min. for the Pull-ups and 2-3 min. for the Muscle-ups on the long end. They should aim to do these in as few sets as possible. Then, they should hit the Run as hard as they can, meaning they should Run the 1.5 miles at a pace they can maintain the entire time that will leave them feeling pretty wiped when they get back in the door. They only have to get through another 35 reps, so they shouldn’t leave much in the tank. Their arms will be mostly recovered from the first set, so they can just jump up and go again. They will need to break the second set of Pull-ups into a few more sets than the first, but it should still take them roughly 3-5 min. to get both movements done.

Your athletes who have Pull-ups and Muscle-ups, but not big, unbroken sets of them, should figure out a number at the start of the workout that they think they can maintain across the two movements. For the Pull-ups, they might perform sets of 10 for the first round, then sets of 5 for the second round. For the Muscle-ups, they might perform sets of 2 in the first round, then be down to singles in the second round. This is OK, as long as they aren’t in any danger of failing reps and they can keep their rest short between reps.

We have allowed up to 30 min. to complete the workout. Your top athletes will finish under or around 22-24 min.; the Run will take up the majority of their time. Most other athletes will need the full 30 min. to finish; their time will likely be split evenly between the Running and Pulling.

Try to keep the Run distance at 1.5 miles for everyone, unless for some reason you think it is appropriate to shorten it or modify it to another movement.

Fitness: These folks should be able to do both their Ring Rows and Jumping Chest-to-bar Pull-ups in 1 or 2 sets in the first round. The Run will most likely be the limiting factor, so make sure the Pulling movements are not too challenging for them. Find a good balance; we don’t want them to be too easy, either 🙂

Scoring

Time to complete the workout.

Scaling

Pull-ups: Use a Band today, or scale to hard Ring Rows.

Muscle-ups: Reduce the reps to 6-8 per set, then scale to Bar Muscle-ups or Jumping Bar Muscle-ups. Lastly, use the Fitness scale.

Run: First, reduce to 1 mile, then modify to a 2-k Row if needed.

Fitness

Jumping Chest-to-bar Pull-ups: Scale to regular Jumping Pull-ups. Use 15 reps instead.

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

AMRAP 10 min.

20 Object Toe-taps
10 Kick-backs
5 Anchored Leg Raises

Scoring

As many rounds and reps as possible in 10 minutes.

WOD Goal

A short AMRAP today to kick off the week. Monostructural combined with light lifting with low reps, calls for some high intensity! Since it is a short workout, we will spend some time in the prep piece working up to a moderately heavy load with the deadlift/hang power clean complex while working on some holds in that position. Getting some static work done with a moderate load is a good opportunity to build some strength through those movements and positions.

For those who struggle with stringing double-unders together, have them either count your attempts or substitute for singles. The aim is to be able to keep your DU sets short and under 15 sec, if it is taking them over 30 sec to do 20 DU, scale appropriately to match the stimulus.

Unloaded: Each round should take roughly the same as the above tracks, with maybe a little more time for those leg raises. The difference being you should be able to maintain the same speed across the workout, so have them shoot for 7+ rounds.

WARMUP ~ 10 MINS

Warm-up with some circle running

If they have space, run around in a circle, if they don’t, have them jog on the spot.
Then, on your call, have them perform one of the movements below until you tell them to switch/go back to jogging. Switch it up and make sure you hit all the movements a few times each.
-running backwards
-shuffle sideways
–bird peckers
-bear crawl
–up and over the fence
-skipping
-high knees
* Add some of your own.

(10 min.) Double Under/Holds Prep – for unloaded, have them perform toe-taps here.

10 unbroken double unders + 10 sec plank hold (make it harder by taking one arm/opposite leg off ground)
20 unbroken double-unders + 20 sec plank hold
30 unbroken double-unders + 30 sec plank hold
40 unbroken double-unders + 40 sec plank hold
* Scale the double-unders to not-broken or attempts. Make sure people use this time to practise
* Go straight from the double-unders to the hold, then rest as needed after each set. It isn’t for time.

WORKOUT PREP & WORKOUT

(5-10 min.) Review barbell/dumbbell and unloaded movements as needed.

(15 min.) Workout Prep/Skill Work

Midline work

5 Dragon Flags + 30 sec. Hollow Hold
Rest
3-4 Sets
Do these slow and controlled.

* Prep as needed for the workout

(10 min.) Perform Workout

WOD

100 Double-unders
Then:
8 SA. DB OH squat
8 Burpee over the DB jumps
AMRAP 12 min.

* Dble dumbbell jump-overs

WOD GOAL

In today’s workout, we wanted to start off with a punch to the lungs, so we have made the Double-unders a buy-in at the start of an AMRAP. As the clock starts running, they begin the Double-unders. With the time remaining, they perform as many rounds/reps as possible of the couplet. This little teaser will be enough to slow them down a tad at the start of the couplet, but not enough to majorly impact the full 12 min. The combo of the OH Squats and Burpee-over-the-bar Jumps will test their cardiovascular fitness and shoulder and leg endurance. We kept the volume low to allow for consistent turnover on each round.

The OH Squats need to be taken from the ground and the first rep CAN be Squat Snatched.

The Burpee-over-the-bar Jumps are done facing the Barbell.

The same guidelines apply to this category as the others. We want these athletes to shoot for at least 5 rounds, which means finding loads and modifications to optimize their performance.

Scoring

Time to complete each round added up together (i.e., 4:50 + 5:00 + 5:10 = 15 min.)

Scaling

Double-unders: Scale to 75 reps, then perform 100 Fast Feet.

OH Squats: Scale the load as needed. The goal is 8 reps unbroken each round.

Burpee-over-the-bar Jumps: Scale to Kick-backs and/or step over the Bar if needed.

Fast Feet: If they are unable to perform these efficiently, have them perform 50 low (two stacked Plates) Step-ups.

OH Squats: If they are unable to reach the necessary positions, have them perform Back Squats today.

In today’s workout, we wanted to start off with a punch to the lungs, so we have made the Double-unders a buy-in at the start of an AMRAP. As the clock starts running, they begin the Double-unders. With the time remaining, they perform as many rounds/reps as possible of the couplet. This little teaser will be enough to slow them down a tad at the start of the couplet, but not enough to majorly impact the full 12 min. The combo of the OH Squats and Burpee-over-the-bar Jumps will test their cardiovascular fitness and shoulder and leg endurance. We kept the volume low to allow for consistent turnover on each round.

The OH Squats need to be taken from the ground and the first rep CAN be Squat Snatched.

The Burpee-over-the-bar Jumps are done facing the Barbell.

Competitor and Rx’d: The goal is to get through the Double-unders as quickly as possible, so they can maximize the time they have on the couplet. For most proficient athletes, this should take no longer than 2 min., meaning they will have 9-10 min. left to perform as many reps of the couplet as possible.

The OH Squat load is set at light-moderate. The goal is to perform all 8 unbroken each round. We want people to try to push the loading a little, so if they need to start breaking the sets up after 3 or 4 reps, that is OK. Make sure people know their limits and don’t try to go for reps where they continue to fail and waste energy. They should drop the load 1 rep before they think they are truly done.

There is no need to stop during the Burpee-over-the-barbell Jumps. Strategy-wise, it might make sense to slow down slightly to take a breather before hitting the OH Squats again, but no one should stop.

Top athletes will get around 6 rounds. Have everyone aim for at least 5.

Double-unders: Scale to 75 reps, then perform 100 Fast Feet.

OH Squats: Scale the load as needed. The goal is 8 reps unbroken each round.

Burpee-over-the-bar Jumps: Scale to Kick-backs and/or step over the Bar if 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.

WOD

10 Pike/Floor round the worlds
20 Air Squats
25 ft. Crab Walk
5 Rounds

Scoring

Time to complete the workout.

WOD Goal

Today we have a longer grinder in store. It is Saturday after all. Wait, is it? 😉 We don’t even know anymore.

If you have worked out every day this week, today might need a little switch up. It is another shoulder burner. The plane of movement is different to yesterday, but it still requires a lot of the same muscles to work. Feel them out and how you are feeling and if you are good to go, or need a variation. Switch in good-mornings or a 100-200 m run each round.

The pike round the worlds are done 5 one direction, 5 the other.

The Pike round the worlds are time consuming. Each rep can take up to 10 seconds, which means 10 reps will take over a minute. The air squats will be the fastest, easiest thing to get through quickly and will be a nice break from being inverted or in a supine (crab) position. If space is an issue, have yourself march for 20 crabs on the spot, or use the scaling below.

The workout is going to probably be completed pretty quickly. Add a few extra rounds if you need to! Otherwise spend the rest of the time on some much needed mobility/body work. Especially through the upper body.

WARMUP ~ 10 MINS

(10 min.) Run, row, skip, fast feet etc.

Perform 10 of the following:
Sit-ups
Pike Push-up
Mountain Climbers
Pulsing Air Squats
Shuttle Runs

(2 Rounds)

(10 min.) Mobility

10 Up and over the fence
10 Alt. Warrior pose
10 Sit-up to straddle
10 Sit-up to pike

(1-2 rounds)

WORKOUT PREP & WORKOUT

(10 min) Prep for the workout:

Fully and Partially loaded:

10 Kb/Db Deadlift
8 Kb/Db Russian Swing
6 Kb/Db SDHP
4 Kb/Db Goblet Squats
100 m Carry
(2 Rounds)

WARM DOWN ~ 5 MINS

1 min. Wall facing stretch
1 min. Sit-up to straddle – hold the top position
1 min. Sit-up to pike – hold the top position

WOD

Row 500 m
200 m DB Carry
40 DB Deadlifts
30 Over the DB hops
3 Rounds

* Dble dumbbell jump-overs

WOD GOAL

Everyone: The goal for today is for partners to communicate, have fun, and get a great workout in. The key to maximizing intensity is to have seamless transitions and know when their partner needs help by calling audibles. For the Buddy Carry, the goal is to carry their partner 100 m without putting them down, and then switch. It is not mandatory that the Carry is unbroken, but in order to finish the round within the 6-min. window, it would be in their best interest if they performed it that way! For the Deadlifts, choose a weight where they can complete sets of 10-15 reps at a time; it should be a moderate load where they feel comfortable, but are challenged. For the Lateral Over-the-bar Jumps, they’ll likely be able to hit these fast, splitting them up as 15/15.

Fitness: This group will finish their 500-m Row in around 2:00. For the Buddy Carry, it is most likely that you’ll need to scale the distance or move to a Shouldered Object Carry so that they can finish in 90 sec. – 2 min. Athletes in this category should be finishing their rounds right around 5 min.

Scoring

Time to complete each round added up together (i.e., 4:50 + 5:00 + 5:10 = 15 min.)

Scaling

Row: Scale the distance so that the effort takes no longer than 2 min.

Buddy Carry: First, scale the distance of the Carry so that the total effort for both partners can be completed in 90 sec. when fresh or 2 min. when fatigued. Then, if partners do not wish to carry one another, have them share a Sandbag or a set of DBs shouldered in place of a person across their body. Scale the load accordingly.

Deadlifts: Scale the Barbell load.

Lateral Over-the-bar Hops: Instead of jumping laterally over a Bar, scale by having athletes jump over a DB or an object closer to the ground. Then, have them scale further by jumping laterally over a crack in the ground.

Everyone: The goal for today is for partners to communicate, have fun, and get a great workout in. The key to maximizing intensity is to have seamless transitions and know when their partner needs help by calling audibles. For the Buddy Carry, the goal is to carry their partner 100 m without putting them down, and then switch. It is not mandatory that the Carry is unbroken, but in order to finish the round within the 6-min. window, it would be in their best interest if they performed it that way! For the Deadlifts, choose a weight where they can complete sets of 10-15 reps at a time; it should be a moderate load where they feel comfortable, but are challenged. For the Lateral Over-the-bar Jumps, they’ll likely be able to hit these fast, splitting them up as 15/15.

Competitor: This group will likely be able to complete the 500-m Row around 1:30. For the Buddy Carry, they’ll likely be able to jog with their partner on their back, taking about 90 sec. to finish the 200 m. Athletes in this category should be finishing their rounds in under 5 min.

Rx’d: This group will likely complete the 500-m Row in around 1:45. For the Buddy Carry, they’ll likely take upwards of 2 min. to finish, walking most of the time. Athletes in this category should be finishing their rounds right around 5 min.

Row: Scale the distance so that the effort takes no longer than 2 min.

Buddy Carry: First, scale the distance of the Carry so that the total effort for both partners can be completed in 90 sec. when fresh or 2 min. when fatigued. Then, if partners do not wish to carry one another, have them share a Sandbag or a set of DBs shouldered in place of a person across their body. Scale the load accordingly.

Deadlifts: Scale the Barbell load.

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

4-5 Rounds

8 Burpee jump to target
16 Plank Shoulder Taps

* Every 2 min. perform 20 Jumping jacks

Scoring

Time to complete the workout.

WOD Goal

Today is going to be a little more challenging on their lungs and shoulder strength. Start with the jumping jacks to kick the workout off. For the burpees, choose a target that is at least two hands above your reach to ensure you leave the ground each rep. We have prescribed 4-5 rounds. For most people, 5 should be the time frame we are aiming for!

WARMUP ~ 10 MINS

(5 min.) Dynamic Mobility – on the spot if they need to

Regular Bear Crawls
Sumo Squat + Air Squat
Mountain climbers
Bird Peckers
Inchworms
Jumping jacks – full ROM

(10 min.) Push-up Program Day 9 – Optional

Interval Bonanza
Part 1) Tabata Push-up
Part 2) Inverse Tabata Plank Get-up Get-downs

Brief:
Tabata is 20 sec on, 10 sec off.
Inverse Tabata is 10 sec on, 20 sec off.

WORKOUT PREP & WORKOUT

Find a max set Plank Hold – use 2 attempts. If they think they can hold longer than 3 minutes, add some load to their back. Pillows, children, sack of potatoes.

3 sets

20 sec. Burpee to target jumps
10 sec. Plank shoulder taps
10 sec. Rest

* Prep as needed for the workout

(10 min.) Perform the workout

WOD

DB Back Squat
5 Max unbroken sets

WOD GOAL

We have left the rep scheme the same for these athletes today. We thought it would be a good opportunity for them to see where they are in their Back Squat strength journey. If there are some newer athletes that you don’t feel are ready to tackle max loads, switch up the reps to 5-5-5, or have them work as many sets of 5 as it takes for them to either feel comfortable or reach a moderately heavy load.

On the BW Back-Squat Test, the loading should be something with which they can achieve around 20-30 reps.

Today is all about the Back Squat. Think of it as a day to try to max out for 5-3-1 reps, similar to the Power Snatch day last week. This means we are dedicating all of the warm-up and prep portion of the session to preparing the body for the Back Squat. After a few solid days of going overhead, this will be a good day to change course and get those legs under some load.

We have allocated 5-10 min. for the Back Squat Challenge (also known as the BW Back-Squat Test). Athletes have one attempt (no re-racking the Bar) at max repetitions of Back Squats at their body weight.

Scoring

Score all 3 sets of Back Squats (5-3-1).

Total reps performed at BW.

Scaling

Back Squats: Scale load.

BW Back-Squat Test: If anyone can achieve 30+ reps, scale up to 1.25x BW.

To scale down, there are a few options: 1) 20 reps at ¾ BW or 2) max reps at ¾ BW. To scale further, try ½ BW or ¼ BW.

Competitor and Rx’d: The goal is to max out all 3 sets. Remember, some days people just don’t have it, or they are fatigued from previous workouts, haven’t eaten well, just PR’ed recently, etc., so emphasize that they should aim to go as heavy as they can for TODAY! Often we see people getting really disappointed when it is a max day and they don’t get a PR. If you sell it to them differently and they do PR, then it is a bonus!

Make sure they use the warm-up appropriately and they work up to their heavy first set of 5. After that, they don’t get another opportunity for more “practice” lifts for their sets of 3 or 1, so they need to make an educated guess as to what they want to try to hit for both of those sets based on how their set of 5 felt. Remember, failing a rep is OK!

Do a quick review on how to spot, or how to dump, depending on the skill/confidence level of your athletes.

Allow enough rest between sets for a full recovery. 4-5 min. should suffice.

Back Squats: Scale load.

BW Back-Squat Test: If anyone can achieve 30+ reps, scale up to 1.25x BW.

To scale down, there are a few options: 1) 20 reps at ¾ BW or 2) max reps at ¾ BW. To scale further, try ½ BW or ¼ BW.

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

Part 1:
2-4-6-8-10….until you can’t perform unbroken sets.
Single-leg Squat (Pistol)

Part 2:
3 Rounds

AMRAP 2 minutes, rest 1 minute

6 Alt. Step-ups
4 Alt. Pistols

Scoring

Part 1: Record total reps completed unbroken. For example, if they complete the round of 10 unbroken, then their score would be 10.

Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds)

WOD Goal

Today we have a two part workout. The first is about getting some load/volume (partially loaded) on their body and the second part is about getting sweaty and further fatiguing/working those legs in both unilateral and regular squatting.

For part 1, find a progression that you can perform at least to the set of 12 reps. Remember, it is total reps, not 12 on each leg for example. Ensure you have enough rest before attempting your next set.

WARMUP ~ 10 MINS

OTB Lower Body Complex

2-3 rounds

10 Single leg glute bridge
10 Alt. lateral step-overs
6 Alt. groiners
6 Alt. pigeon stretches

WORKOUT PREP & WORKOUT

(15 min.) Prep for lunges/pistols

Perform:

4 Rolling pistols – use both feet for support if needed
4 Toe-to-heel pistols (see videos below)
4 Pistols using their chosen modification

(15 min.) Perform part 1

(15 min.) Prep and perform part 2

* Get their loads/step-up height sorted and if needed perform a few reps to get ready and then go!

WOD

Run 400 m
21 DB Swing
24 Alt. DB Renegade Row
3 Rounds

WOD GOAL

A crowd favorite: Helen! A short-to-medium-length triplet that tests athletes’ cardiorespiratory and strength endurance fitness. The double pulling makes for a grip-tastic workout, but the reps are low enough for both movements that most people can do this one Rx’d, which is great!

For an additional challenge to the Competitors, you could prescribe Heavy Helen—a heavier Kettlebell and Chest-to-bar Pull-ups. People should only really attempt this if they have a sub-10 min. regular Helen. Although doing something that requires a little more load and skill can be alluring, it can also end up being “easier” because people usually need to rest more during it, which reduces intensity.

Competitor and Rx’d: To get a fast time for Helen, everything needs to be done as fast as possible! Duh! Sorry for stating the obvious, but it’s just that type of workout. Unbroken and fast 400s. It is only 3 rounds, so there’s no time for any rest. This is how you brief those athletes wanting to push sub-9-10 min.

For the others, or if it is someone’s first time going Rx’d, give them some leeway on breaking up the movements, mainly the Pull-ups. These will be the limiting factor, exacerbated by the Swings performed prior, along with the lack of oxygen to their muscles and lungs!

Top times will be sub-10 min., but allow up to 15 min. for most people to get the workout done.

Fitness: We have kept the runs and reps the same for Fitness today. We would like these athletes to go as close to Rx’d as possible without compromising their intensity. Find a load and a scale for them that is appropriate and have them push as much as possible.

Scoring

Time to complete the workout.

Scaling

Run: Reduce to 200 m per round if needed, or use a 250-m to 500-m Row instead.

KB Swings: Reduce the load first, then perform Russian Swings.

Pull-ups: Use bands, or scale to Ring Rows. Make these challenging!

Competitor and Rx’d: To get a fast time for Helen, everything needs to be done as fast as possible! Duh! Sorry for stating the obvious, but it’s just that type of workout. Unbroken and fast 400s. It is only 3 rounds, so there’s no time for any rest. This is how you brief those athletes wanting to push sub-9-10 min.

For the others, or if it is someone’s first time going Rx’d, give them some leeway on breaking up the movements, mainly the Pull-ups. These will be the limiting factor, exacerbated by the Swings performed prior, along with the lack of oxygen to their muscles and lungs!

Top times will be sub-10 min., but allow up to 15 min. for most people to get the workout done.

Run: Reduce to 200 m per round if needed, or use a 250-m to 500-m Row instead.

KB Swings: Reduce the load first, then perform Russian Swings.

Pull-ups: Use bands, or scale to Ring Rows. Make these challenging!

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

2 Rounds

2 min. Candlesticks
2 min. Wall Climbs
2 min. High Knees
2 min. Couch Anchored Sit-ups

Scoring

Total reps for all three movements, for each round.

WARMUP ~ 10 MINS

2 Rounds

Row, assault bike, jump rope, or air squat for 1 min.
10 Long Lunge Sequences
Row, assault bike, jump rope, or air squat for 1 min.
10 T-spine rotation and shoulder rolls

(10 min.) Push-up Program Day 8

Angles and Holds
21-15-9
Decline Push-ups
30 sec. Plank Hold

* Perform Decline with feet on a 12″/6″ object for male/female.
* Plank Hold is on elbows.
* Goal time 5-7 min.

WORKOUT PREP & WORKOUT

(15-19 min.) Prep for the workout

4-3-2-1
Candlesticks
Wall climbs
9-8-7-6
High knees
Sit-ups

It’s like fight gone bad, but really really bad! Two minutes of any low skill, repetitive movement is tough, and all these movements specifically are all those types that when you attack them with 100%, they have the potential to really hurt. There is no rest between movements or rounds.
This version is going to be spicy today! Wall climbs into high knees are going to get them good in the lungs and the hip flexors! For the high knees, each leg high knee = 1 rep.

WOD Goal

Everyone: The goal is to accumulate reps, which means going as hard as each movement will allow you. For today, lean against your strengths. That means that if you know you are able to accumulate more reps on any particular movement, then, you should go harder on those and get through the others however you can.

For all movements, aim to go unbroken for at least the first minute before resting. This will be harder to do in the second round, especially for those wall climbs and high knees. They get exponentially harder with every rep when fatigued.

Unloaded: Goal reps for the majority is: for the candlesticks, 16-24 reps., for wall climbs, 10-14 reps, high knees, 100-150, and sit-ups, 40-50 reps.

WOD

Perform 5-7 DB Push Press

Every minute 10-12 minutes

WOD GOAL

Today’s focus, the Push Press, is about accumulating volume under moderate-to-heavy loads and getting more comfortable doing so while under fatigue. The intention of the earlier/lighter sets is to grease the groove and fatigue athletes prior to reaching the heavier loads.

The workout ends when they can no longer maintain the loading increments. When they fail a set, they are finished. If they fail before 20 min., they should take weight off and stay at a load that they can maintain up until 20-25 min.

Work in partners if there isn’t enough rack space for everyone to have their own. Ideally, partner up people with similar strength so they don’t need to change weight between sets, which will eat up too much time.

There is no optional finisher today. It is a single-modality day that, if done properly, will take around 25 min. and leave your athletes feeling like they have done enough.

Start with the empty Barbell and add a small amount of load every 5 min. Once they get to a load that is moderately heavy for them, have them lift that for the remaining time. Work technique under fatigue.

Scoring

Score their highest 3-rep load lifted.
* Add to comments how long it took to get there.

Scaling

Push Press: Scale the starting load as needed.

Competitor and Rx’d: Today, the goal is to get as close to their 3RM as possible on their last sets. This will take some people 20 min. and others all the way up to 30 min. It will be a total of 90 reps if they lift all the way to 30 min. Adding 20 lb. every 5 min. is a guideline. If you have some really strong people in your class, have them either start with a higher load, or have them add a little more every 5 min. If adding 20 lb. every 5 min. is too aggressive for some people, then make it 10 lb. No one should need more than 30 min. to get to a point where they start to fail.

They should have about 30-40 sec. at the end of each minute to rest. This isn’t a lot of time. It will feel manageable for the first 5-10 min., and then it will start to get really hard as the weight increases. This is when you need to encourage your athletes to hang in there and work hard. People will start failing at different points in the workout. Make sure you brief them beforehand that if they fail early on, they should go back to the last load they lifted successfully and try to maintain that for the remainder of the time, for which you can dictate the length (somewhere around 25 min.).

Push Press: Scale the starting load 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.