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.

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.

WOD

AMRAP 30 min.

45 ft. Bear Crawl
45 Object Jumps
45 sec. Handstand Hold
45 Push-ups
45 Jump to touch target

WARM-UP ~ 5 – 10 min

(5-10 min.) Warm-up

25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room)
5 Inchworm + Push-up
5-10 Air squat to jumping jack
5 Half handstands – scale to attempts or plank get down/ups
25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room)

WORKOUT PREP & WORKOUT ~ 45 MINS

(10 min.) Prep for the workout

Everyone

Go through each movement and perform 5-7 reps of each and coach as needed:
Swings/Bear crawl
Jumps
Sit-up to toss/press/Handstand hold
Push-up
Jumping Pull-up/Jump to target

* Prep as needed for the workout

(30-35 min.) Perform the workout

Scoring

As many rounds and reps as possible in 30 minutes

Scaling

As needed based on time.

WOD

16 DB Deadlift
12 DB Hang Power Clean
9 DB Push Press
5 Rounds

WOD GOAL

One of the original Heroes: DT. There have been many iterations over the years. We like to combine it with running, make it lighter, and even turn it into a 20-min. AMRAP. But today, we are recognizing DT in its original form, which is why we have kept the loading for Rx’d the same (as is) as for the Competitors. We are aware that most people will need to scale this load, but occasionally we see the value in throwing up a heavy load and having people realize that they still have a ways to go in their fitness journey! To put it simply, it can also be a good ego check.

This workout will tax the neuromuscular system, as well as be a strong test of character 😉 It is a potent triplet—while the movements don’t really compound on one another that much, the overall repetitiveness of having to lift a moderate-to-heavy Barbell is a significant challenge. The workout is a total of 135 reps.

Competitor and Rx’d: Barbell Complexes are usually pretty painful and bring out the best and worst in people. Once fatigue starts to set in, athletes are driven to rest more frequently than in other workouts. One of their goals for today should be to perform ONE more rep than they really want to before putting the Barbell down. If they do fail this rep, they are doing a great job of riding their mental threshold and should adjust based on this.

A common strategy for this workout is to start with 11 reps of unbroken Deadlifts. For the 12th rep, they bring the Barbell to their waist and then perform 8 reps of unbroken Cleans. Then, the 9th rep brings the Barbell to their shoulders for the 6 Push Jerks. For your Competitors, top athletes, and athletes who scale to the appropriate load, this will be possible with minimal breaks between each movement. They should complete the workout in around 10 min. For your members who are trying Rx’d for the first time, it may be possible, but the breaks in between will be much longer. They will take up to 16-18 min. to complete the workout. You will also see a group of athletes who are unable to string together movements unbroken after the third set, and it may become a workout of survival after that. For these athletes, let them struggle today (safely). We have allowed 20 min. to complete the workout.

Fitness: We have kept the workout written as prescribed today. Ideally, we want these athletes to perform the full rep scheme first. Then, if you think it is too much, scale as needed. Challenge them with volume before load today.

Scoring

Time to complete the workout.

Scaling

• All Barbell movements: Scale the load as needed.
• Fitness:  First, modify the reps to 10-8-6, then reduce the rounds to 4 if needed. Modify to a set of light DBs 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.

WARM DOWN ~ 10 MINS

Optional Finisher

(10 min) Prep and Perform Optional Finisher
* Get their load down to their working weight and perform a few reps at that load. Then, get started!

10 Power Snatches (95/65 lb.)
30 sec. Rest
3 rounds
* Adjust loads as needed. The 10 reps should be performed unbroken and quickly!

WARM-UP

2 Rounds

10 Dynamic (moving) Under the Body Stretch
10 Long Lunges

5 Six-point Burpees
5 Burpees as fast as possible

WOD

AMRAP 20 min.

EMOM 10 min

8 – 10 Burpees

Scoring

Workout completion

Scaling

Scale reps to have up to 10-15 sec. Rest per minute.

WOD

25 Push-up
25 Double Unders
1 min. Plank hold
25 Double Unders
25 Mountain Climbers
AMRAP 20 min.

WOD GOAL

After the last few days of heavy Barbell and Overhead work—and DT on the horizon—we have a longer cardio/bodyweight workout in the cards today. It’s a sneaky shoulder burner. For athletes who attended Monday and Tuesday, think of this workout as an opportunity to get some perfect Push-up technique and volume in, as well as a chance to get sweaty. For those who haven’t attended this week, this workout is about pushing the envelope and hitting it hard for 20 min.

A 1-min. Plank is sandwiched between two mini-couplets. This gives athletes the opportunity to catch their breath a little between those two sets of Double-unders and to test their midline further after the Push-ups. We have also included some hip/midline accessory work in the warm-up to add to the stimulus of the session. Make sure people attack this with effort, rather than just treating it as a means to get to the workout portion.

They can perform the Plank on their hands or elbows. You decide. Use the same standard throughout the day.

Competitor and Rx’d: For most athletes, the limiting factor will be the Push-ups. The Plank and the Mountain Climbers will fatigue the shoulders and arms, as will the Double-unders, so make sure that athletes are smart about how they break things up.

The goal should be to pick a number for the Push-ups at the start of the workout that your athletes aim to maintain across the 20 min. It should be a number they can perform relatively comfortably with minimal rest between sets. It will most likely drop toward the end of the 20 min., but less than if they started by doing Max sets to failure.

The Double-unders and Mountain Climbers should be performed unbroken each round. They will get spicy, but encourage people to rest between movements rather than in the middle of a movement.

The Plank is accumulative. Most athletes will be able to hold for 1 min. at a time. They might need to break it up in the later rounds.

For your top athletes, aim for roughly 4+ rounds in the 20 min, which is roughly 1 round every 5 min. For everyone else, a good goal is 3+ rounds. Push-up ability will largely dictate how many rounds people get. Don’t be afraid to scale athletes mid-workout if their intensity starts to drop dramatically.

Fitness: We want these athletes to spend some time using a Jump Rope today. We have kept the reps the same as the Double-unders to increase their turnover rate for each round. Given the volume in their version of the workout, they should shoot to complete 4 rounds.

Scoring

As many rounds and reps as possible in 20 min.
* The Plank is accumulative. Athletes need to hold for a total of 1 min./45 sec. per round. It doesn’t count toward any reps.

Scaling

• Push-ups: First, scale the reps to 15-20 per round. Then, have them elevate their hands to a Box or Bench. For variety, you can try using Bands, or even going to their knees. Change the stimulus from what they normally do.
• Double-unders: First, decrease the reps to 20, then have them perform double reps (50) of Single-unders each round.
• Plank: Have them drop to their knees. Only scale to this if they are unable to hold for longer than 30 sec. while fresh.
• Mountain Climbers: Reduce the ROM if they are unable to achieve the full movement standard.
• For Further Reading: Death to Dadbod: Double Powers

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.

WARM DOWN ~ 10 MINS

Optional Finisher

(10 min) Prep and Perform Optional Finisher
* Get their load down to their working weight and perform a few reps at that load. Then, get started!

10 Power Snatches (95/65 lb.)
30 sec. Rest
3 rounds
* Adjust loads as needed. The 10 reps should be performed unbroken and quickly!

WARM-UP

First Half of Chris Hinshaw Running Warm-up

Jog 200-400 m.

Dynamic Flexibility
*Leg Swings (10 R leg front to back, then L, then R side to side, then L side to side)
*Ankle Rotations (10 R and L, clockwise and counter-clockwise)
*Knee touches (3×3-5 sec. each leg) into the wall (toe 4+ in. from wall) to warm Achilles

Hip Mobility
*Side High-knee Karaoke drill (10 yards on each side)
*Alternating Forward Walkover “Hurdle” drill: High knee angled out and lift up and over
imaginary hurdle (10 yards)
*Walking while pulling knee to chest (while standing tall)
*Walking while pulling inner ankle up to chest (“Figure 4″)

10 Object Jumps + 10 Object Cleans

WOD

AMRAP 20 min.

Run 200 m
15 Object (Mb) Cleans
15 Object Jumps/Step-ups
Run 200 m
15 Object Jumps/Step-ups
15 Object (Mb) Cleans

Scoring

Total rounds and reps completed. Count each 200-m Run as 1 rep.

Scaling

Scale the Mb/Object Cleans to Walking Lunges.
Find something that you can comfortably jump/step up onto.

WOD

3 DB SA. Deadlift – right
3 DB. Hang Power Snatch – right
3 DB Power Snatch – right
3 DB SA. Deadlift – left
3 DB. Hang Power Snatch – left
3 DB Power Snatch – left
3-5 rounds

* Optional Finisher

HIGHLIGHTED SESSION *
1 RM Power Snatch

WOD GOAL

After yesterday, some people might be a little sore/fatigued from the overhead and pulling movements, but the moderate volume shouldn’t have too much, if any, effect on today. Use today’s workout to have everyone work up to a heavy and possibly Max 5-3-1 Power Snatch, with the emphasis on speed under the bar and having a solid landing position overhead.

It is up to you whether you want to implement an “unbroken” rule for the sets of 5 and 3. If you allow athletes to break them up, meaning they can put the Barbell down between each rep, make sure they don’t take longer than 3 sec. before picking the Bar back up again. There should be no break between lifts.

If you want them to perform a little finisher at the end, that is fine—allow around 10 min. to prep and perform it.

For those athletes who are proficient at the Power Snatch, use today to go for Max loads of 5-3-1. For others, use it as a day to push their boundaries and go as heavy as they can within their technical limits. We kept the reps at 5 for Fitness, so they can work time under tension a little more for the duration of the session.

Make sure people are catching as low as they possibly can while the loads are light, so that when the loads get heavier, their bodies are primed to get under the Bar, rather than reverting to bad habits of catching high and in less than ideal positions. They should be able to add a bit of load after their set of 5 for their set of 3. The amount will vary for everyone, but have them use their set of 5 to dictate how much more they think they can do, given 2 reps fewer.

Allow a lot of rest time between sets. We suggest 4-5 min. Keep everyone as close together as possible so you don’t have half the class finishing really early and the other half not finishing on time.

The finisher is intended to be pretty light for everyone. Athletes should be able to hold onto the Barbell for the duration of each round. Scale as needed.

Scoring

Record all 3 Power Snatch sets.

Scaling

• Power Snatches: Scale load as needed. Increase the reps for newer folks who need to work technique. Take the Bar from the Hang to reduce the complexity of the movement.
• For Further Study: Skill Transfer Exercises for the Snatch with Coach Burgener

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.