WOD

21-18-15-9-6
3 point squat
Broad Jump
Deficit Push-up

* 3 point squat 1 rep =
1 right lateral squat
1 air squat
1 left lateral squat

Scoring

Time to complete workout

Everyone

Then, perform: 3 x Broad Jump for distance
* In between each attempt, perform 3-5 ring/deficit push-ups, or their workout modification.

* Prep as needed for the workout.

(15 min.) Perform the workout

WOD GOAL

Today we are descending the reps from 21-9, for a total of 69 reps per movement in a lightly loaded/gymnastic workout. The legs, shoulders and chest are going to get the most out of today and are going to rely on some strength endurance to get them through all the jumping and push-ups.

Watch the Broad Jumping volume on this one. For healthy hips and knees it is safe, but if you have any issues should think about either scaling the reps down, or, switch to a regular Box Jump (Jump up/Step down). Especially coupled with the wall balls, your legs will start getting pretty fatigued after a few rounds.

We have allowed up to 15 minutes to complete the workout, which most of you will hit, or creep over a little.

Have Fun!!

WOD

30 – 20 – 10
200 m Farmers Carry
Front Squats
DB High Pulls

WOD GOAL

After two longer workouts in a row, we wanted to keep today’s workout under 15 min., with nothing that requires athletes to hinge at the hip (hip extension), so we have included some light Squats and Farmer’s Carries. Farmer’s Carries are great to add load to a workout without really “loading” up the body too much. We like using inverted Ring Rows occasionally because it allows us to add a pulling movement the day after a pulling movement (yesterday’s Muscle-ups) by changing the plane of direction of the pull.

The Farmer’s Carry is performed at the start of each round. So, in total, athletes will perform 3 Farmer’s Carries.

Ideally, the Ring Rows should be performed so that the body is parallel to the ground. Use a Box to create this positioning. They need to bring their chest to the Rings for each rep to count.

Scoring

As many rounds and reps as possible in 18 min.
* Round 1 = 3 reps, Round 2 = 6 reps, Round 3 = 9 reps, etc.

Use a set of Dumbbells that challenge these athletes on the Carries and an empty Barbell for the Squats. They should still maintain good positioning and sets of 10 on the Squats. Make the Ring Rows harder than usual, but not so hard that they are unable to perform sets of 5-7 consistently. Shoot for finish times around 12-14 min.

Scaling

Farmer’s Carry: Scale the load as needed.

Front Squats: Scale the load as needed. A set of 15 unbroken when fresh should be possible.

Inverted Ring Rows: Scale the angle of their body by increasing the height of the Rings as needed.

Competitor and Rx’d: The Carry should feel light-moderate and should be performed without putting the Dumbbells down. The Front Squats will feel the same. Some people might be able to do each set unbroken, but most probably will need to break them up once or twice.

The Ring Rows will get spicy. They usually feel great for about 6-8 reps and then people just start to fail. It seems there is no way around that; even when athletes perform smaller sets, they still fatigue quickly, so have them choose whether to do big sets, then rest and hang in there, or start with smaller, more manageable sets with shorter rests. Scale the Ring Rows by adjusting people’s body positions to make them more manageable. If they are unable to perform 10 unbroken when fresh, and around 5 when fatigued, then increase their body angle by either using a smaller Box or increasing the height of the Rings.

Top athletes will be able to finish around 10 min., with the majority finishing upwards of 12-14 min. Allow up to 15 min. to complete the workout.

Farmer’s Carry: Scale the load as needed.

Front Squats: Scale the load as needed. A set of 15 unbroken when fresh should be possible.

Inverted Ring Rows: Scale the angle of their body by increasing the height of the Rings 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.

WOD

Every 10 min. perform
3 Rounds

8 Rotational Planks
8 Strict Handstand Pushups
16 Speed Skaters
Run 800 m

Scoring

Complete the workout

WARMUP ~ 5 – 10 MINS

(10 min.) OTB Whole Body Complex

10 Alt. Supine Plank Leg Raises
10 Sit-up to Pike
10 Sit-up to Straddle
5 Inchworm into Down Dog into Cobra
2 rounds

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for the workout

Unloaded

Run 200 m
8 Speed skaters
6 Strict handstand push-up lowers
8 Rotational planks
6 Strict HSPU – or use workout modification here.
Run 200 m – faster than before.

(30 min.) Perform the workout

WOD

1-2-3-4-5-6-7-8…..
DB Burpee + Over DB Jumps
SA. DB Hang Squat Snatch (reps each side)
Over-under
AMRAP 18 min.

* There and back = 1 rep for jump

WOD GOAL

We are kicking off the week with a fun, long triplet consisting of two gymnastics movements and one light-to-moderate weightlifting movement. Both the shoulders and legs are going to be the focus for today, making it a great mash-up. Given the high-skill movements we have in store, the lungs won’t be the limiting factor—today is more about chipping away a few reps at a time and getting in some volume for all three movements. Most people will start failing through muscle fatigue.

We are moving for 18 min. today, because it’s not 15 or 20 min. Variation 😉

The Burpee Bar Muscle-up consists of 1 Burpee under the Pull-up Bar, then jumping to the Bar and performing 1 Bar Muscle-up. The Bar needs to be at least one hand’s width away from their reach.

Athletes add 1 rep to each movement every round.

These athletes will most likely be limited by their breathing and will want to rest more as time goes on. Encourage them to keep the rest as short as possible between movements and rounds.

Scoring

As many rounds and reps as possible in 18 min.
* Round 1 = 3 reps, Round 2 = 6 reps, Round 3 = 9 reps, etc.

Scaling

Burpee Bar Muscle-ups: If possible logistically, scale to Burpee Jumping Bar Muscle-ups, or Burpee Chest-to-bar Pull-ups. Lastly, scale to Burpee Jumping Chest-to-bar Pull-ups or regular Jumping Pull-ups.

Hang Squat Snatches: Scale the load first, then scale to Hang Power Snatches.

Over-unders: Scale the height as needed. Then, scale to a Step-over-under.

Competitor and Rx’d: The Burpee Bar Muscle-ups probably won’t be hard for most people who are proficient in the Bar Muscle-up, but performing a Burpee each rep will make it so they can’t string any Muscle-ups together, slowing the movement down a little. That is the intent, so it’s OK.

The Snatch should be light and fast for the first quarter of the workout. Things will start to slow down a little after this, but athletes should have a number that they know they can always hit each round, or they should mentally break up each round right before they are going to do it. As the sets get bigger, the Snatches will start to jack up their heart rate and fatigue, so it will be important to manage this.

For the Over-unders, the legs will begin to get a little fiery after the second quarter, especially coming on the heels of those Snatches. The jumps will start to feel high! Chip away at them at a consistent pace. Rushing these doesn’t really save too much time in the long run.

Top performers will probably be able to get into and beyond 10 or so rounds. Most people will get around 6-8 rounds. 18 min. is a long time, especially during the early rounds when the reps are low and the athletes are moving through the movements quickly. The goal should be to keep their breathing steady and to not put too much effort into the early/easier rounds. Save it for the bigger sets, when they want to put the Barbell down.

Burpee Bar Muscle-ups: If possible logistically, scale to Burpee Jumping Bar Muscle-ups, or Burpee Chest-to-bar Pull-ups. Lastly, scale to Burpee Jumping Chest-to-bar Pull-ups or regular Jumping Pull-ups.

Hang Squat Snatches: Scale the load first, then scale to Hang Power Snatches.

Over-unders: Scale the height as needed. Then, scale to a Step-over-under.

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 Rounds

20 Squat to Jumping Jack
10 Inchworms
10 Object Dips
Rest 1 min

Scoring

Time to complete the workout

WARM-UP

WOD

Accumulate as many Cals/reps as possible in the following:
1 min. DB Woman-makers
1 min. Object Jumps
2 min. DB Woman-makers
2 min. Object Jump-overs
3 min. DB Woman-makers
3 min. Burpee Object Jump
4 min. DB Woman-makers
4 min. Burpee Object Jump-overs

WOD GOAL

Today we have a 20-min. leg burner in which the movements switch between the Bike and some type of Box Jump. As the number of minutes increases, the complexity of the Box Jumps increases, ending with 4 min. of Burpee Box Jump-overs.

In the past, we have performed this workout as a Partner workout. Today, you have the option to perform it individually or in Partners. We like to balance out how many Partner workouts we prescribe in a month, but since we pulled this month from the archives, every weekend was a Partner workout. The strategy going in is going to be a bit different if performed as an Individual compared to sharing the load with a Partner.

The workout is performed on a running clock and there is no rest between movements. If done in Partners, each partnership switches during the time, whenever they like. They need to proceed to each movement as a team. While Partner 1 is working, Partner 2 is resting. If done in Partners, there is no minimum/maximum work requirement per effort.

All Box Jump movements are done with the same height box.

If you don’t have enough Bikes, you can have some teams start on the Jumping movements and others on the Bikes, then switch. If you don’t have any Bikes, you can substitute Rowing for calories today.

Everyone: The best way to accumulate cals. and reps over the 20 min. is going to be to play to the athletes’ strengths.* If the Bike is not their thing, maintaining a good pace over killing themselves might be a better goal, and then move through the Box Jumps at a faster pace, and vice versa. By the time they get to the 3 min. of work, their legs are going to be starting to fatigue a lot, so trying to Push/Pull more with their arms on the Bike might give them a tiny respite before having to Jump again. Because the Burpee Box Jump-overs take a little longer for each rep, athletes can almost use the first part as a break after the long 4-min. Bike, then when they start to recover, hit the last few minutes hard.

Then, have them shoot for 20-25 Box Jumps per min., 8-10 Box Jump-overs per min., 8-10 Burpee Box Jumps per min., and 5-7 Burpee Box Jump-overs per min. (more if they perform in partners).

Scoring

Time to complete the workout.

Scaling

Bike: Modify to Row.

Box Jumps: Scale height, then scale to Step-ups.

Box Jump-overs: Scale height, then scale to Step-up-and-overs.

Burpee Box Jump-overs: Scale height and/or scale Burpees to Kick-backs.

Everyone: The best way to accumulate cals. and reps over the 20 min. is going to be to play to the athletes’ strengths.* If the Bike is not their thing, maintaining a good pace over killing themselves might be a better goal, and then move through the Box Jumps at a faster pace, and vice versa. By the time they get to the 3 min. of work, their legs are going to be starting to fatigue a lot, so trying to Push/Pull more with their arms on the Bike might give them a tiny respite before having to Jump again. Because the Burpee Box Jump-overs take a little longer for each rep, athletes can almost use the first part as a break after the long 4-min. Bike, then when they start to recover, hit the last few minutes hard.

For the Bike, the average athlete will be able to get 12/8 cals. per min. Then, have them shoot for 20-25 Box Jumps per min., 8-10 Box Jump-overs per min., 8-10 Burpee Box Jumps per min., and 5-7 Burpee Box Jump-overs per min. (more if they perform in partners).

Bike: Modify to Row.

Box Jumps: Scale height, then scale to Step-ups.

Box Jump-overs: Scale height, then scale to Step-up-and-overs.

Burpee Box Jump-overs: Scale height and/or scale Burpees to Kick-backs.

Mobility and Maintenance:

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

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

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

Nutrition Preparation:

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

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

WOD

2-4-6-8-10
4-point Heel Taps
Burpees
Cossack Squats

Scoring

Time to complete the workout

WARM-UP

WOD

50 Walking Lunges
40 Strict Sit-ups
30 Alt. Pistols

WOD GOAL

After yesterday’s taxing DT, today we are doing a quick gymnastics workout comprised of two unilateral Squat movements and an aggressive hip hinge in a chipper-style format. The lower body is going to feel taxed by the end. Overall, the volume is moderate for each movement, but because each movement is performed in one effort, it will feel high—especially the 40 GHD Sit-ups.

For the Competitors, we have added load to the Sit-ups for an additional test. You can dictate how heavy you think the loading should be. Everything else is the same.

For the Walking Lunges, it is a total of 50 reps, so 25 on each side. Same for the Pistols: 30 total, 15 on each side. They are performed as alternating.

If you don’t have enough GHDs, modify the movement to 50 AbMat GHD Sit-ups, V-ups, or weighted Sit-ups. Get creative and do something different than what you normally do.

Scaling appropriately today is important. Make it too hard, and athletes will rest too much. Make it too easy, and they will miss the intended stimulus.

The goal is a sprint. The Walking Lunges will be done in less than 1 min. for most people, the GHD Sit-ups in around 2 min., and the Pistols in another 2 min. For your top athletes, around 5 min. should be the goal. For most people, the goal should be to finish around 7 min.

The limiting movements for most people will be the GHD Sit-ups and Pistols. Performing these unbroken will not be possible for most. Have them pick a number they know they can maintain across the set and take quick breaks. The hardest to stick to will be the Pistols. Coming off the Lunges and Sit-ups will make these harder, given the stability through the midline required to perform them! Heavy breathing will also be a factor at this point, adding to the difficulty.

Fitness: The thing to watch out for here is that you don’t over-scale and make the workout too “easy” for these folks. This is why we have kept the volume similar to the original workout. These athletes should shoot for a 7-min. workout that has them wanting to sit down afterward.

Scoring

Time to complete the workout.

Scaling

Walking Lunges: Ideally, there is no need to scale these, but if they do, scale the reps to 40 and/or modify to something that appropriately retains the workout stimulus.

GHD Sit-ups: Scale ROM first, then scale to AbMat Sit-ups or MB Sit-ups. The goal should be 10 unbroken each set.

Pistols: Scale to Supported Pistols (Box/hold on for support) or Elevated Backward Step Lunges. The goal here should be at least 6-8 unbroken per set.

Fitness:

AbMat GHD Sit-ups: Scale to regular Sit-ups.

The goal is a sprint. The Walking Lunges will be done in less than 1 min. for most people, the GHD Sit-ups in around 2 min., and the Pistols in another 2 min. For your top athletes, around 5 min. should be the goal. For most people, the goal should be to finish around 7 min.

The limiting movements for most people will be the GHD Sit-ups and Pistols. Performing these unbroken will not be possible for most. Have them pick a number they know they can maintain across the set and take quick breaks. The hardest to stick to will be the Pistols. Coming off the Lunges and Sit-ups will make these harder, given the stability through the midline required to perform them! Heavy breathing will also be a factor at this point, adding to the difficulty.

Walking Lunges: Ideally, there is no need to scale these, but if they do, scale the reps to 40 and/or modify to something that appropriately retains the workout stimulus.

GHD Sit-ups: Scale ROM first, then scale to AbMat Sit-ups or MB Sit-ups. The goal should be 10 unbroken each set.

Pistols: Scale to Supported Pistols (Box/hold on for support) or Elevated Backward Step Lunges. The goal here should be at least 6-8 unbroken per set.

Mobility and Maintenance:

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

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

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

Nutrition Preparation:

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

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