WOD

10 Alt. Pistols
10 4-point position (plank) ankle taps
10 V-ups
30 Object Toe-taps
5 Rounds

Scoring

Time to complete the workout.

Scaling

Pistols: Use a scale that is challenging for you for 5+ reps. Video HERE.

4-point position ankle taps: Scale to shoulder taps, then further to kneeling.

V-ups: Scale to knee bent v-ups, or regular sit-ups

Object toe-taps: Scale the reps to 20 per round, then scale further to a low step up, or object lateral step-overs.

WOD Goal

There are going to be a few movements that slow people down a little for all categories. The pistol, the rows and the triple-unders. Even double-unders for most people can cause some strife. We have taken these into account, allowing up to 15 minutes to complete the workout. Don’t worry too much about speed today, unless this is someone’s first workout for the week. Aim to give you an intense workout. For everyone else, focus should be on quality of movement, challenging your limits in difficult movements, and after that, focus on intensity.

* If people are unable to perform 4-6 reps of the pistols without failing/falling over, help you find an appropriate scale. Same for the ring rows/plank rows.

You guys have a great variety of movements for today’s workout. Lots of dynamic and midline work today. The intent is to get you moving quickly when a movement is low in skill, then have you slow down when the movement is high in skill, allowing you to be consistent across the 5 rounds.

WOD

10 Alt. Pistols
10 DB. Alt Plank Rows (50/35 lb.)
10 SA. DB sdhp – each side
10 Triple-unders
5 Rounds

Scoring

Time to complete the workout.

Scaling

Pistols: Use a scale that is challenging for you for 5+ reps. Video HERE.

Alt. plank rows: Scale the reps to 5-7 each side. Then, further scale to a single db bent over row (chainsaw)

DB SDHP: Scale the reps each side to 5-7. Then, further scale to a russian or american swing.

Triple-unders: Scale to 20 double-unders, then to 40 single-unders.

WOD Goal

Last day of the week. Lots of gymnastics and a small bit of loading for the sdhp (rows). We wanted the turnover rate to be fast for each movement, so we have set the reps to 10 for each movement. The aerobic output will still be high, but nothing should really be able to be done at a blistering pace so you are able to maintain consistency across the 5 rounds. We are aiming for a 10-15 minute workout. For those athletes who had your souls crushed yesterday in Kalsu, should use this as an active recovery session if you are wanting to workout.

For the inverted ring rows, the standard is that the body be parallel to the ground. You can achieve this by elevating your feet up onto a box or bench.

We snuck the triple-unders in there to allow people to work on this skill. Spend a little time in the prep piece, and if you can consistently perform 5-10 unbroken, you can perform it in the workout. Otherwise, use the double-under scaling instead.

There are going to be a few movements that slow people down a little for all categories. The pistol, the rows and the triple-unders. Even double-unders for most people can cause some strife. We have taken these into account, allowing up to 15 minutes to complete the workout. Don’t worry too much about speed today, unless this is someone’s first workout for the week. Aim to give you an intense workout. For everyone else, focus should be on quality of movement, challenging your limits in difficult movements, and after that, focus on intensity.

* If people are unable to perform 4-6 reps of the pistols without failing/falling over, help you find an appropriate scale. Same for the ring rows/plank rows.

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.

KALSU

200 Lateral Deadlift Jumps
EMOM perform 5 burpees

Scoring

Time to complete the workout.

Scaling

Burpees: Scale reps to 3 if needed. Ideally, don’t do this, but if you are down to getting only the burpees done and nothing else, then help you on the spot with an audible. Scale further to kick-backs.

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

WOD Goal

Nothing can compare to the real Kalsu, but this high volume jumping/deadlift/burpee combo will get your heart rate going, your lungs burning and your tooshy working for sure! We have made the rep count 200. One rep equals one jump plus ground touch, so there and back would be 2 reps.

The jumping lateral deadlifts will feel really easy to start off with. By halfway, you will have slowed down. Maintain a good pace throughout and use the burpees as an active recovery to charge up again before performing another big set of the deadlifts. You should be able to finish around the 10-15 minute mark.

KALSU

100 DB Thrusters (50/35 lb.)
EMOM perform 5 burpees

Scoring

Time to complete the workout.

Scaling

Burpees: Scale reps to 3 if needed. Ideally, don’t do this, but if you are down to getting only the burpees done and nothing else, then help you on the spot with an audible. Scale further to kick-backs.

Db thrusters: Scale to a SA thruster, switching arms as needed. Then, to scale further, hold the dumbbell in both hands.

WOD Goal

Sorry, not sorry! In our opinion, this is one of THE hardest CrossFit workouts ever created. The loading, the volume, and those damn burpees compounding on the thrusters! It was created by John Welbourn for CrossFit football. Here is an interesting little article on the workout if you want to take a read http://www.fitnesshq.com/kalsu-wod/ . Feel free to try out one of the modified options if you don’t think you want  to experience Kalsu for the first time, or for the second time if you were around a few May’s ago!

Remember, the workout starts with 5 burpees!

* The loading for the PL is a little lighter than the UL version. It will still be uncomfortable, but if your athletes think you can get the workout done in sub 10 minutes, then it is too light and you should either increase the reps, or increase the burpees to 6 per round.

Mainly, this workout is about survival. For most of you this will be a huge mental toughness test for you to just finish! The loading is intended to be moderate to heavy.

We suggest to not go too hot out of the gate. Have you pick a number of thrusters that you think you can maintain for the first half of the workout (around 5-7) and then the second half (around 3-5). It will decrease. Try to think of the burpees as active recovery. Except, don’t go too slow, otherwise it will take the whole minute!

Towards the end when people are suffering, taking a whole minute off to rest (still do burpees) can sometimes help get you back on track.

Some of you top athletes might be able to go around 15 min., but that will be pretty rare, you should allow around 30 min. for everyone to get it done and if there are some die hards that really want to go rx’d but end up taking over 30 min., let you finish!!! Seriously, we don’t often encourage that, but this workout is about accomplishment and capping your athletes will be a little soul destroying.

For this reason it is important that you encourage people to scale as needed. You should be able to do 10+ reps of the load when you are fresh.

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 12 min

12 Walking Lunges
12 Stationary Step-ups (6 each side)
24 Lateral Object Jump-overs

Scoring

As many rounds and reps as possible in 12 minutes.

Scaling

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

Object jump-overs: Scale the height of the objects.

WOD Goal

This one is an all lower body affair today, with all three movements being similar enough to each other that you will start compounding on one another, but also different enough that you will be able to keep moving between you all without the need for too much rest.

* Switch dumbbells for objects for the jump-overs.

Find a pace that you can maintain for 12 minutes. The legs will start to feel heavy around the 3rd-4th round. You should also shoot for upwards of 7+ rounds.

AMRAP 12 min

12 DB Lunges
12 Alt. DB Snatch
24 Lateral DB Jump-overs

Scoring

As many rounds and reps as possible in 12 minutes.

Scaling

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

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

Lateral DB jump-overs: Scale to jumping over one Dumbbell, or modify to fast feet, or a low fast step-up.

WOD Goal

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

8 Rounds

Every 2 minutes:

10 Hamstring Sliders
8 Object Dip

Scoring

Score reps for all 8 rounds and both movements

Scaling

Hamstring Sliders: Scale the ROM to not sliding all the way, then scale to a split leg good-morning instead.

Object dips: Change the angle of the body to adjust the difficulty of the movement. Elevate the feet to increase the difficulty. Add load if possible.

WOD Goal

You will definitely get your money’s worth on those sliders! Same as the PL folk, adjust the reps to achieve a challenging set for both movements.

One way to modify it so you aren’t tied to a certain rep scheme, is similar to above and work on max sets. Working to failure for both movements. If you are able to perform upwards of 20 reps unbroken, your dumbbells and movement might be a little light/easy. You will also most likely get timed out and not have much recovery time between sets. Cap each set at roughly 10-15 reps and add more sets to the end if that rep scheme is still light for you.

8 Rounds

Every 2 minutes:

8 DB Bent over row
8 Object Dip

Scoring

Score load and reps for all 8 rounds and both movements

Scaling

Db bent over row: First, scale to one dumbbell, then modify to a bench bent over row.

Object dips: Change the angle of the body to adjust the difficulty of the movement. Elevate the feet to increase the difficulty. Add load if possible.

WOD Goal

Today, we are super-setting the bent over row and dip, with a built in rest. This means, you perform one set of the row, then one set of dips every 2 minutes. We like this variation for a strength day as it keeps things interesting and it essentially puts a time limit to each set, challenging your ability to recover and continue to lift as heavy as possible.

The movements compliment each other in terms of your pushing/pulling requirements and we especially like how the bent over row places a high demand on midline stability.

We haven’t prescribed any loading as the intent is to go as heavy as possible for both movements. For the PL athletes, increase the reps as needed to have each set be challenging and difficult. The rows should be done with both dumbbells. If possible, have you rest a dumbbell on your body for the dips.

One way to modify it so you aren’t tied to a certain rep scheme, is similar to above and work on max sets. Working to failure for both movements. If you are able to perform upwards of 20 reps unbroken, your dumbbells and movement might be a little light/easy. You will also most likely get timed out and not have much recovery time between sets. Cap each set at roughly 10-15 reps and add more sets to the end if that rep scheme is still light for you.

Today, we are super-setting the bent over row and dip, with a built in rest. This means, you perform one set of the row, then one set of dips every 2 minutes. We like this variation for a strength day as it keeps things interesting and it essentially puts a time limit to each set, challenging your ability to recover and continue to lift as heavy as possible.

The movements compliment each other in terms of your pushing/pulling requirements and we especially like how the bent over row places a high demand on midline stability.

We haven’t prescribed any loading as the intent is to go as heavy as possible for both movements. For the PL athletes, increase the reps as needed to have each set be challenging and difficult. The rows should be done with both dumbbells. If possible, have you rest a dumbbell on your body for the dips.

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

5 rounds

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.