3-5 rounds

25 Fast High Knees
or 10 x Burpees

Max set unbroken Anchored Leg Raises

Rest 5 min.

AMRAP 20 High Knees + 10 Anchored Leg Raises in 5 minutes,

Or V-Ups.

Scoring

Two scores:

Part 1: total anchored leg raises across the 3 rounds.

Part 2: As many rounds and reps as possible of high knees+leg raises in 5 minutes.
* 20 High knees+10 leg raises = 1 round. Any reps outside of that = single reps.

Scaling

Scale the high knees as mentioned in the brief. Scale the leg raises using one of the progressions in the video.

WOD Goal

For these athletes, we wanted to get your legs moving and then incorporate a more skilled, slower style movement to balance things out, which is why we chose the anchored leg raises.

A break in the leg raise = if you rest your legs on the ground in any way. More than the 1 sec. tap for each rep.

For the high knees, there is no real movement standard for this one, except aiming to get your thighs at least parallel to the ground when you jump. If you are concerned about more jumping from yesterday, perform a reverse lunge into high knee step instead.

Make sure you choose the correct modification for those leg raises. Ideally, fresh you should be able to perform 5+ reps unbroken. For the second part, shoot for 5+ rounds in 5 minutes.

3 rounds

10 DB Squat Clean (50/35 lb.)
Max set unbroken DB Squat Clean

Rest 5 min.

AMRAP DB Power Clean in 5 minutes.

Scoring

Two scores:

Part 1: total squat cleans across the 3 rounds.

Part 2: As many reps as possible of power cleans in 5 minutes.

Scaling

Reduce/increase reps to something that challenges them appropriately. Then, use one dumbbell and perform SA cleans, switching as needed. Or, use one dumbbell in both hands held sideways.

WOD Goal

A little variance on the above stimulus. We are working on volume at a moderate load instead. For the first part we are sticking with squat cleans for both movements. An unbroken set of power cleans with dumbbells may go a little longer than anyone would like. Everything else from above applies for these athletes with regards to how much rest to take between movements and then moving into the second part of the workout.

The second half is where you get to rack up some power cleans. These don’t need to be done unbroken.

Depending on dumbbell loads, this workout will vary slightly in stimulus. Adjust the reps of the squat cleans up or down to make them the right amount of challenge. For the unbroken set, you should shoot for 8+ reps of squat cleans.

You will be plenty recovered going into the second part of the workout. Have the shoot for 10-15 reps per minute of power cleans, with an overall total of 70+ reps.

Two scores:

Part 1: total power cleans across the 3 sets.

Part 2: Score heaviest 3 rep power clean.

Scaling

Scale the load as needed. Ideally, use the same load for the squat and power clean.

WOD Goal

Heavy lifting metcon day today for you. For the first couplet, we designed it so the 3 squat cleans would be heavy, then still a heavy power clean, but ‘less’ so than the squat. The goal being 5 + reps unbroken. We want you to be fatigued going into the second part of the workout so you will have an additional challenge when trying to go for the heavy power clean. In many cases people actually PR your lifts this way because you are thoroughly warmed up and you need to focus a little more on every lift!

You can rest between the squat clean and max unbroken power clean set, but no more than 30 sec. The set of power cleans are one max set unbroken. You need to tap and go each rep. You can’t rest on the ground. You can rest in the hang, or on the shoulders. There is no built in rest between sets of part 1. You rest as you need it.
* You need to use the same load for the squat cleans and power cleans.

You will need to keep track of your own time since it will be slightly different for each athlete. Time is not scored however, so there is no benefit to doing it really fast. The 5 min rest between part 1 and 2 is a strict 5 min. You can have as many attempts at the max load 3 rep power clean as you want in the 5 min allocated. These also need to be done unbroken. Dropping between reps isn’t allowed.

The main focus today is the 3 rep power clean at the end. BUT, we don’t really to advertise  that since you will possibly sandbag the first part if you know the second part is ‘more important’. Also, if you don’t give 100% effort on Part 1, you lose the intended stimulus for part 2. The goal for Part 1 is that the top athletes will perform the 3 squat cleans unbroken, then accumulate roughly 5-10 reps of power cleans unbroken each round. For most other athletes who are doing the rx’d loads, you will do each squat clean in singles and then most likely perform 5+ reps of the power cleans at that same load.

Having a strategy for part 2 is important. Five minutes will allow for 2 attempts, 3 at a stretch! The should aim to hit your max load on the second attempt and have a little time buffer in case you miss, so you can try again, OR add load and go for another set.

Mobility and Maintenance:

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

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

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

Nutrition Preparation:

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

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

100 Object Toe-taps
60 Good-mornings
60 Object Jumps
60 Deficit Push-ups
100 Object Toe-taps

Scoring

Time to complete the workout

Scaling

Good-mornings: Reduce the range of motion as needed.

Toe-taps: reduce the reps to 50 per set.

WOD Goal

Today, make your challenge to tackle each movement as mini individual workouts. What that means is that rather than pacing yourself for a long chipper, have them just get through each part. This will be hard, because people are trained to leave a little in the tank when you know you have more coming. It also might mean that you take a little more rest between movements. That is fine, as long as during the movements you take quick breaks. Keep in mind, this method may not result in the fastest time you can do, but we aren’t trying to win workouts, we are in it for the long haul and getting you out of your comfort zone and thinking about things differently is a great skill to develop. Doing this also makes people realise where your weaknesses lie.

The box jumps and push-ups will take up the bulk of the workout. By the time you get to the push-ups, you will be pretty fatigued. The push-ups will slow most people down and some will be down to sets of 5-7. If you can’t do more than 5 reps at any deficit while you are fresh, you should scale the movement.

Your top athletes will get the workout done around 15 minutes. We will allow up to 20 minutes for the majority to complete it. Your UL folk will finish well under 20 minutes.

If you don’t have something to jump on, instead of performing 180 toe-taps, get creative and switch out the object jumps to a lateral jump, or an over-under even (reduced reps).

Add load for the good-mornings if possible.

60 Double-unders
60 DB Swing (24/16 kg.)
60 Object Jumps
60 Deficit Push-ups
60 Double-unders

Scoring

Time to complete the workout

Scaling

Swings: Reduce the reps to 50. Then, modify to russian swings.

WOD Goal

Today, make your challenge to tackle each movement as mini individual workouts. What that means is that rather than pacing yourself for a long chipper, have them just get through each part. This will be hard, because people are trained to leave a little in the tank when you know you have more coming. It also might mean that you take a little more rest between movements. That is fine, as long as during the movements you take quick breaks. Keep in mind, this method may not result in the fastest time you can do, but we aren’t trying to win workouts, we are in it for the long haul and getting you out of your comfort zone and thinking about things differently is a great skill to develop. Doing this also makes people realise where your weaknesses lie.

The box jumps and push-ups will take up the bulk of the workout. By the time you get to the push-ups, you will be pretty fatigued. The push-ups will slow most people down and some will be down to sets of 5-7. If you can’t do more than 5 reps at any deficit while you are fresh, you should scale the movement.

Your top athletes will get the workout done around 15 minutes. We will allow up to 20 minutes for the majority to complete it. Your UL folk will finish well under 20 minutes.

A sweaty ‘jumping’ chipper for today! Gymnastics and light weight, sandwiched between monostructural movements. The one time through design of chippers allows for a certain level of intensity to be maintained across the workout. Once you start to fatigue on one movement, you are onto the next. Calves and hip flexors are going to get lit up today and your cardiorespiratory fitness will be tested.
* Most of you won’t have an assault bike, but we wanted to give anyone who does the opportunity to play with it today. Sub for 16/12 cals on rower, or 60 double-unders if you don’t have a bike.

Time to complete the workout

Scaling

Box/object jumps: Scale the height as needed. Reduce the reps to 50. Then, modify to 100 step ups if people are unable to jump.

Push-ups: Decrease the deficit as needed. Then, scale to regular push-ups, and further use height under your hands for further scaling

WOD Goal

Today, make your challenge to tackle each movement as mini individual workouts. What that means is that rather than pacing yourself for a long chipper, have them just get through each part. This will be hard, because people are trained to leave a little in the tank when you know you have more coming. It also might mean that you take a little more rest between movements. That is fine, as long as during the movements you take quick breaks. Keep in mind, this method may not result in the fastest time you can do, but we aren’t trying to win workouts, we are in it for the long haul and getting you out of your comfort zone and thinking about things differently is a great skill to develop. Doing this also makes people realise where your weaknesses lie.

The box jumps and push-ups will take up the bulk of the workout. By the time you get to the push-ups, you will be pretty fatigued. The push-ups will slow most people down and some will be down to sets of 5-7. If you can’t do more than 5 reps at any deficit while you are fresh, you should scale the movement.

Your top athletes will get the workout done around 15 minutes. We will allow up to 20 minutes for the majority to complete it. Your UL folk will finish well under 20 minutes.

A sweaty ‘jumping’ chipper for today! Gymnastics and light weight, sandwiched between monostructural movements. The one time through design of chippers allows for a certain level of intensity to be maintained across the workout. Once you start to fatigue on one movement, you are onto the next. Calves and hip flexors are going to get lit up today and your cardiorespiratory fitness will be tested.
* Most of you won’t have an assault bike, but we wanted to give anyone who does the opportunity to play with it today. Sub for 16/12 cals on rower, or 60 double-unders if you don’t have a bike.

Mobility and Maintenance:

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

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

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

Nutrition Preparation:

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

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

18 Curtsy Lunges
12 Burpee
9 Pike Push-up
AMRAP 15-20 min.

Scoring

As many rounds and reps as possible in 20 min. (15 min.)

Scaling

Curtsy lunge: reduce the reps to 14, then perform a regular walking lunge instead.

Burpee: Reduce the number to 8-10, then modify to a kick-back.

Pike push-up: Reduce the angle of the body to decrease the difficulty. Reduce the reps as needed.

WOD Goal

We wanted to create some variety with the squatting, since you performed burpee + air squats on Monday. So, we included the curtsy squat. Add load if possible. If you can’t face another burpee, get creative and change you up to another movement. We have made the timeframe your choice. 15-20 min. 20 minutes seems like a long time to be performing all those movements, but we will leave that up to you.

It will depend on how long you go for, but the same goal applies, be smooth and consistent with pacing across the full workout. Everything done unbroken. Take rest between movements and focus on breathing. A round will take you roughly 3 minutes as well.

18 DB Back squat (50/35 lb.)
12 Burpee
9 SA DB shoulder to overhead (each side)
AMRAP 20 min.

Scoring

As many rounds and reps as possible in 20 min. (15 min.)

Scaling

Curtsy lunge: reduce the reps to 14, then perform a regular walking lunge instead.

Burpee: Reduce the number to 8-10, then modify to a kick-back.

Pike push-up: Reduce the angle of the body to decrease the difficulty. Reduce the reps as needed.

WOD Goal

This week has been a big one on the lower body. We are back to squatting today, with a back squat. This time with a light load and in combination with a burpee and a light SA shoulder to overhead. For FL folk, we are using a kettlebell for a slightly increased skill component over the dumbbell. A dumbbell will work just fine too if you don’t have one. The prescribed loading for both are roughly the same.

This is intended to be a long grind with nothing stopping you in your tracks. The double pushing may start to compound upon each other, but given the different planes, this shouldn’t create too much of an issue. If you have worked out every day this week, make sure you warm-up and prep well. Also, suggest taking a day off tomorrow, or at the least turning a workout into a recovery workout.

The barbell back squats are taken from the ground. For the dumbbell back squats, you hold the dumbell across your upper back holding it with both hands on either side.

The shoulder to overheads are done with one dumbbell. 9 reps each side for a total of 18 reps.

Today, make the focus be about pacing. Naturally, everyone will start to fatigue and slow down a little, but if you can make it your goal to hold your pace across the 20 min, you might be able to squeeze in another round as opposed to going out too quickly and then slowly dying off. It’s not common that people get to the end of a workout of this length and feels like you could have gone harder/faster! If you are too conservative at the start, then you can always go harder towards the end!

Each movement should be done unbroken. Have you shoot for 5+ rounds. That gives you 3 minutes for each round. You top athletes will be able to move a little quicker than that, 6+ rounds.

As many rounds and reps as possible in 20 min. (15 min.)

Scaling

Back squats: reduce the load as needed.
* For PL, reduce the reps as needed.

Burpee: Reduce the number to 8-10, then modify to a kick-back.

SA Shoulder to overhead: Reduce the reps to 6 per side.

WOD Goal

This week has been a big one on the lower body. We are back to squatting today, with a back squat. This time with a light load and in combination with a burpee and a light SA shoulder to overhead. For FL folk, we are using a kettlebell for a slightly increased skill component over the dumbbell. A dumbbell will work just fine too if you don’t have one. The prescribed loading for both are roughly the same.

This is intended to be a long grind with nothing stopping you in your tracks. The double pushing may start to compound upon each other, but given the different planes, this shouldn’t create too much of an issue. If you have worked out every day this week, make sure you warm-up and prep well. Also, suggest taking a day off tomorrow, or at the least turning a workout into a recovery workout.

The barbell back squats are taken from the ground. For the dumbbell back squats, you hold the dumbell across your upper back holding it with both hands on either side.

The shoulder to overheads are done with one dumbbell. 9 reps each side for a total of 18 reps.

Today, make the focus be about pacing. Naturally, everyone will start to fatigue and slow down a little, but if you can make it your goal to hold your pace across the 20 min, you might be able to squeeze in another round as opposed to going out too quickly and then slowly dying off. It’s not common that people get to the end of a workout of this length and feels like you could have gone harder/faster! If you are too conservative at the start, then you can always go harder towards the end!

Each movement should be done unbroken. Have you shoot for 5+ rounds. That gives you 3 minutes for each round. You top athletes will be able to move a little quicker than that, 6+ 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.

5 min: 10 V-ups + 20 Mountain Climbers
4 min: Shuttle runs (20 m)
3 min: 10 V-ups + 20 Mountain Climbers
2 min: Shuttle runs
1 min: 10 V-ups + 20 Mountain Climbers

Scoring

Score total reps. Add all movement reps together for one total score.

* 10 V-Ups + 20 Mountain Climbers = 15 reps

Scaling:

Shuttle run: If needed, scale the runs to speed skatersor double-unders.

V-up: Scale to knees bent, then to a regular sit-up.

Mountain climbers: Reduce ROM as needed.

WOD Goal

With the goal of mixing things up, we have combined the v-ups and mountain climbers together to perform within each given time frame component. Perform an amrap of 10 VU + 20 MC, then repeat for the given time. The majority of the workout is all lower body/midline with some static support for the mountain climbers, but the biggest challenge will be managing fatigue in the legs and breathe work.

Nothing will stop you in your tracks. Most likely the v-ups and your breathing will start being the limiting factor. The mountain climbers are also similar enough to the shuttle runs that you may start compounding on each other.

5 min: DB Alt. Power Snatch (50/35 lb.)
4 min: Shuttle runs (20 m)
3 min: DB Alt. Power Snatch
2 min: Shuttle runs
1 min: DB Alt. Power Snatch

Scoring

Score total reps. Add all movement reps together for one total score.

* 10 V-Ups + 20 Mountain Climbers = 15 reps

Scaling

Shuttle run: If needed, scale the runs to speed skatersor double-unders.

DB power snatch: If the dumbbell you have is too heavy, sub for a russian swing.

WOD Goal

We are taking a break from squatting today, and are pulling and hinging instead. The legs don’t get a day off, just a switch in priorities and load. All up, it is fifteen minutes of running and power snatching. There is no built in rest, so you will be working the whole time. Perform amrap for each given time . The time is decreasing from a 5 min effort, down to a 1 min effort. The load for the snatches are intended to be light to moderate.

The shuttle runs = 1 x 20m shuttle = 1 rep.

Ideally, you should be able to do big sets for power snatches. Think sets of 15-20 reps while you are fresh, then maybe up to 10 when you start getting fatigued. A quick drop and shake it out should be enough rest between efforts.

Because you can accumulate more power snatches than shuttles, you should make these a bigger focus for them than the shuttles. That doesn’t mean you should sandbag the shuttles, but just make sure that you are capitalizing on your time during your snatches a little more.

Top performers should aim to get over 10-20 reps per minute on the snatches (account for fatigue) and over 5-6 shuttles per minute on the shuttle runs.

Score total reps. Add all movement reps together for one total score.

* 10 V-Ups + 20 Mountain Climbers = 15 reps

Scaling

Shuttle run: If needed, scale the runs to speed skatersor double-unders.

WOD Goal

We are taking a break from squatting today, and are pulling and hinging instead. The legs don’t get a day off, just a switch in priorities and load. All up, it is fifteen minutes of running and power snatching. There is no built in rest, so you will be working the whole time. Perform amrap for each given time . The time is decreasing from a 5 min effort, down to a 1 min effort. The load for the snatches are intended to be light to moderate.

The shuttle runs = 1 x 20m shuttle = 1 rep.

Ideally, you should be able to do big sets for power snatches. Think sets of 15-20 reps while you are fresh, then maybe up to 10 when you start getting fatigued. A quick drop and shake it out should be enough rest between efforts.

Because you can accumulate more power snatches than shuttles, you should make these a bigger focus for them than the shuttles. That doesn’t mean you should sandbag the shuttles, but just make sure that you are capitalizing on your time during your snatches a little more.

Top performers should aim to get over 10-20 reps per minute on the snatches (account for fatigue) and over 5-6 shuttles per minute on the shuttle runs.

Mobility and Maintenance:

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

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

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

Nutrition Preparation:

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

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

3-5 Rounds

Min 1: 20 Single-leg Hip Extension (left)
Min 2: 20 Single-leg Hip Extension (right)
2 min: Rest

Optional Finisher

Tabata lateral jump-overs

Scoring

Record load and reps for all rounds.

Scaling

Scale to double leg hip extensions instead.

Reduce reps

Increase rest time

WOD Goal

We are still focusing on the posterior chain in a unilateral position, but we have decided to perform hip extensions instead of more squatting for some variety. Same goes about the high rep count. If 20 on each leg is manageable but you can’t recover, rest more. If the volume is too high, then reduce the reps. If possible, add load to your waist.

We have added a tabata double under to finish off the day. It is optional, but we have allowed some time in the timeline to perform it. No need to prep too much for it, just get your eye in with your rope and get started!

The total work is 8 x 20 sec effort/10 sec rest. For the unloaded version of this, find something you can jump back and forth laterally relatively easily for 20 seconds at a time.

Session #5 of Project Squat Better today focuses on working the bottom position and opening up the hips in a tabata format.

Perform each rep/set as well as possible. This isn’t for speed, it is for quality. Shortening the reps when you get fatigued should be avoided. These are much harder than they look!

3-5 Rounds

Min 1: 20 DB Weighted Step-up (left leg)
Min 2: 20 DB Weighted Step-up (right leg)
2 min: Rest

Optional Finisher

Tabata Double-unders

Scoring

Record load and reps for all rounds.

Scaling

Scale to one dumbbell if needed – put it on the back holding it with hands on either side.
* If you don’t have something safe to step onto, turn these into reverse lunges.

WOD Goal

Today is about slowing down, going heavy and focusing on some unilateral squat work. For the FL folk, the barbell is held on the back rack and the step-ups are done stationary with one foot planted on the box for all 6 reps. For the PL athletes, hold the dumbbells as high on your shoulders as possible.

* For the PL athletes, 20 reps within a minute is really aggressive. We are going for volume at a moderate load here. If you need to adjust anything, have it be the rest period first. Take double the rest if it means you can maintain the 40 rep within 2 minute goal. The intention is also a stationary step-up, meaning you keep one leg on the box/object and step up continuously with it.

You should maintain a neutral spine with strong glutes and legs being the driving force onto the box. Any twisting or moving around the spine is not ideal and if this occurs, either remove load, or decrease the box height.

The reps are done alternating and it is 6 reps per side, so 12 total each set for FL.

For everyone, use a 20 inch box, or something similar to that height.

Since most people will be using the same dumbbell load across all the sets, your goal is to perform each set as consistent across the board. This means, the speed and mechanics should be the same for however many sets you choose. If you have a lighter load, you may be able to perform all 5 sets. Folks with heavier dumbbells might only be able to perform 3.

Record load for all three sets of 6.

Scaling

Scale the load as needed – use dumbbells if you are concerned with having a loaded barbell on your back stepping up.

Scale the height of the box as needed.

WOD Goal

Today is about slowing down, going heavy and focusing on some unilateral squat work. For the FL folk, the barbell is held on the back rack and the step-ups are done stationary with one foot planted on the box for all 6 reps.

You should maintain a neutral spine with strong glutes and legs being the driving force onto the box. Any twisting or moving around the spine is not ideal and if this occurs, either remove load, or decrease the box height.

The reps are done alternating and it is 6 reps per side, so 12 total each set for FL.

For everyone, use a 20 inch box, or something similar to that height.

These may be a new movement (or relatively new) for some people, so spend a little time working up to your starting weight while getting comfortable with the movement. Take the Bar out of the rack if you have one (in a back rack) facing outwards/towards the box so you don’t have to do any weird twisting with the load on your back.

Ideally, perform the same load across all three sets. Aim for that to be as heavy as you can handle given the movement.

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.

800 m Run
50 Burpee to Air Squat
50 Plank toe-taps

Scoring

Time to complete the workout

Scaling

Run: Reduce the distance as needed. Or, modify to 200 fast feet.
Burpee to Air Squat: Perform a burpee to every second air squat, so the total burpees would be 25. Scale this further to a kick-back.
Plank Toe-tap: Modify to aplank shoulder tap instead.

WOD Goal

We wanted to keep the intensity high for those first two movements especially. 50 burpees + 50 squats is going to be challenging to say the least. The timing should still be similar in the end however.

The same applies for being slightly conservative on the run, then continue to pace yourself through the burpee air squats. Your shoulders will be fatigued going into the plank toe-taps, so this most likely will prevent you from going unbroken there. You can still be done relatively quickly though, shooting for around 10-13 minute finish time.

800 m Run
50 DB Thrusters (40/25 lb.)
50 DB Alt. Plank Rows

Scoring

Time to complete the workout

Scaling

Run: Reduce the distance as needed. Or, modify to 200 double-unders/fast feet.
DB Thrusters: Use one dumbbell if needed.
DB Plank Rows: Modify to a standing bent over row with knee support on an object if needed.

WOD Goal

For most of athletes the goal is to get the fastest time possible. For others, it might be to get through those 30 pull-ups as rx’d. Which may mean you are down to 1 or 2 at a time in the end. That is ok. Because it is a benchmark workout, it’s ok struggle to the finish. Keep in mind the time cap of 15 min. though. This should still give you plenty of time to finish.

The biggest mistake people make with Jackie is rowing too fast. The workout is not about rowing fast. Row a conservative, slower split than they are used to. It is roughly 10+/- sec slower on average for your 500 m.
* The same goes for the run.

Ideally, all thrusters are done unbroken. If you need to split them up, take short breaks and go again. The slow and steady method works for some people and the go fast/rest method works for others. You decide which path you choose to take.
The pull-ups/plank rows can also be done unbroken for top athletes. Most people will need to break it up 3 or more times. Same short rest rules apply as the thrusters. Rest, then go again.
Top times will be sub 7 min., with the majority aiming to get sub 15 min.

The stimulus will be very similar today, despite the change in two movements. Lungs and legs will be working the hardest. Depending on your dumbbell loading, your weight may be a little heavier than prescribed. Either, drop some reps, go to one dumbbell, or just do it anyway 😉

Time to complete the workout

Scaling

Row: Modify to a 1 k run if needed.
Thrusters: Scale to 30 reps.
Pull-ups: Scale to ring rows, then, to jumping pull-ups.

WOD Goal
To kick off the first full week of May we have a classic girl workout for you. Jackie uniquely combines monostructural with a light load and gymnastics to create a brilliant stimulus that depletes oxygen supplies rather quickly! It is a sprint, with the intensity emphasis placed on people’s strengths. For some that is a fast row and others that means a fast thruster/pull-up combo.
For most people this is a 10-15 minute workout, but world class athletes have been able to get it done sub 6 minutes! That is a lot of work output in such a short time!

For most of athletes the goal is to get the fastest time possible. For others, it might be to get through those 30 pull-ups as rx’d. Which may mean you are down to 1 or 2 at a time in the end. That is ok. Because it is a benchmark workout, it’s ok struggle to the finish. Keep in mind the time cap of 15 min. though. This should still give you plenty of time to finish.
The biggest mistake people make with Jackie is rowing too fast. The workout is not about rowing fast. Row a conservative, slower split than they are used to. It is roughly 10+/- sec slower on average for your 500 m.

* The same goes for the run.
Ideally, all thrusters are done unbroken. If you need to split them up, take short breaks and go again. The slow and steady method works for some people and the go fast/rest method works for others. You decide which path you choose to take.

The pull-ups/plank rows can also be done unbroken for top athletes. Most people will need to break it up 3 or more times. Same short rest rules apply as the thrusters. Rest, then go again.
Top times will be sub 7 min., with the majority aiming to get sub 15 min.

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

14 Single Leg Alt. Deadlifts
7 x 3 point heel taps

* Every 90 sec. perform 3 Candlestick to Handstand Hold

Scoring

Time to complete the workout

Scaling

Single leg deadlift: Use support by holding onto something

Heel taps: Bend the knees as needed. Then scale to hands elevated for more support.

Candlesticks into handstand: See scalings in the video for the candlestick, and for the handstand, either walk up the wall, or perform a 5 sec. pike or plank hold per rep.

WOD Goal

For this workout today, you will experience a more strength endurance style workout, focusing on the posterior chain and midline. While these movements can be performed relatively quickly, you don’t illicit the same type of metabolic requirement as the other loaded workouts.

If you have something to hold for the SL deadlifts, do that.

For the 3 point heel tap. Tap your heels over two objects one direction, then back over the two objects in the other direction. That = one rep.

For the candlestick to handstand, hold the handstand for 3 sec on each rep.

Worry less about speed and more about quality of movement. Intensity should be a side effect today. If done for quality, you will start to feel the intensity regardless. If these movements are done sloppy, you will not get a good workout in. You should also take around 12-15 minutes to finish. Some on the faster side of that.

7 Rounds

7 DB Hang Squat Clean (50/35 lb.)
7 DB Slams (50/35 lb.)

* Every 90 sec. perform 3 Woman-maker

Scoring

Time to complete the workout

Scaling

Db slam: Reduce the load, or if that isn’t possible, perform a russian KB/DB swing instead.

Woman-makers: Use a single DB instead. Switch arms every round.

WOD Goal

For our Saturday we have a workout that utilises a barbell and dumbbells (no surprises for the PL folk!). There is a twist in that every 90 seconds you need to perform 3 woman-makers. We are backing up a second squat day from yesterday into today, so watch out for some lower body fatigue if you worked out yesterday.

The loading for both movements are set to moderate and the time intention is set to medium long, so expect to be working out for around 15 minutes.

For PL, the DB hang squat cleans are done with two dumbbells, while the slams are done with one.

The workout starts with 3 woman-makers/candlestick into handstand.

3 woman-makers take roughly 6 seconds to perform one rep. So, about 15 seconds per set. If you maintain a consistent pace across the workout, for the very fit, you could most likely perform one round every 90 seconds and finish the workout around 11 minutes. For others, you will find it really hard to keep up with this pace and will end up taking a little longer, around 15 minutes to complete. The squat cleans will end up being the bottle neck for most people, but 7 reps should be just enough for you to scrape through unbroken without needing to rest.

Scoring

Time to complete the workout

Scaling

Db slam: Reduce the load, or if that isn’t possible, perform a russian KB/DB swing instead.

Woman-makers: Use a single DB instead. Switch arms every round.

Hang squat clean: reduce the load as needed.

WOD Goal

For our Saturday we have a workout that utilises a barbell and dumbbells (no surprises for the PL folk!). There is a twist in that every 90 seconds you need to perform 3 woman-makers. We are backing up a second squat day from yesterday into today, so watch out for some lower body fatigue if you worked out yesterday.

The loading for both movements are set to moderate and the time intention is set to medium long, so expect to be working out for around 15 minutes.

For PL, the DB hang squat cleans are done with two dumbbells, while the slams are done with one.

The workout starts with 3 woman-makers/candlestick into handstand.

3 woman-makers take roughly 6 seconds to perform one rep. So, about 15 seconds per set. If you maintain a consistent pace across the workout, for the very fit, you could most likely perform one round every 90 seconds and finish the workout around 11 minutes. For others, you will find it really hard to keep up with this pace and will end up taking a little longer, around 15 minutes to complete. The squat cleans will end up being the bottle neck for most people, but 7 reps should be just enough for you to scrape through unbroken without needing to rest.

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 15 min

10 Pike HSPU
10 Air Squat + Burpee
10 Stationary Step-ups (5 each side)

Scoring

As many reps as possible in 15 minutes.

Scaling

Pike push-up: Scale angle of the torso. Then, scale to a regular push-up, modified as needed.

Air squat + burpee: Scale to air squat + kick-back.

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

WOD Goal

This workout has a large strength endurance portion to it, which is not too dissimilar from its origin workout. We want you to perform the HSPU as pike today. If these are ‘too easy’ for you, simply have yourself switch up the angle of your torso to the ground. You can even elevate your feet if you like.

Also, you performed 90 air squats yesterday. Today, you have roughly 50+ more. Volume wise, it’s fine. If you who want to mix it up, you can simply omit the squat part and only perform the burpee portion.

* We have our third session for our squat better project. Nothing too crazy, just some additional time down there working some mobility.

 The pike push-ups will most likely be the bottleneck here, and performing 10 unbroken each round will become a challenge. That is ok, as long as you push through the other two movements and get those done unbroken you should still be able to get around 7+ rounds.

AMRAP 15 min

5 DB Shoulder to Overhead
5 DB Thruster
5 DB Front Squat
(50/35 lb.)

Scoring

As many reps as possible in 15 minutes.

Scaling

DB movements: First, scale to single arm. Perform one round of everything in one arm, then switch for the next round and so on. Then, scale further to using one DB in both arms holding each side of the DB.

WOD Goal

This one is going to feel like a grind. The goal is to be able to consistently perform each round unbroken and to shoot for a round every 1 min – 90 seconds or so. Holding this pace will get challenging and will force people to rest less than what you ideally would like. From the start, have you set a pace that is comfortable and manageable to maintain. Some people move fast so you can rest more. Others are more methodical with your movement and don’t rest as much. Either way can work, just ensure everyone knows which type of person you are!

A good goal would be 10+ rounds.

The loading is almost identical to the FL track today, except the dumbbells add that instability component, making you seem a little heavier. Regardless, we have kept the same volume per round and switched the back squat to a front squat for ease of switching between the movements.

* Use whatever set of dumbbells you have. If you are lighter in relation to the athletes strength, increase the reps, and vice versa.

Scoring

As many reps as possible in 15 minutes.

Scaling

BB movements: Scale the load as needed.

WOD Goal

This one is going to feel like a grind. The goal is to be able to consistently perform each round unbroken and to shoot for a round every 1 min – 90 seconds or so. Holding this pace will get challenging and will force people to rest less than what you ideally would like. From the start, have you set a pace that is comfortable and manageable to maintain. Some people move fast so you can rest more. Others are more methodical with your movement and don’t rest as much. Either way can work, just ensure everyone knows which type of person you are!

A good goal would be 10+ rounds.

We have a barbell complex in store for today that combines pressing and squatting. Two presses into two squats. We love this combination. This is going to be a shoulder, midline and hip buster for sure, so managing your fatigue and breathing across the 15 minutes will be key.

The loading is set to light. All 15 reps should be able to be done unbroken for the whole workout.

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

18 Curtsy Lunges
18 Russian Twist ground taps
30 Air Squats

Scoring

Time to complete the workout

Scaling

Air Squats: Scale to 20 reps if needed.

Curtsy lunge: Scale to regular reverse lunge

Russian Twist: Perform regular sit-up if you can’t hold themselves in that position

WOD Goal

Today we are not trying to replicate the stimulus from the FL/PL wod. Sometimes it is about being creative and giving you a good workout that doesn’t require you to be in a plank position for any given time! Sheesh….

For the russian twists, add load if possible. Or, tap your hands on the ground either side of your body. It is a total of 18 reps.

The first two movements can be hard to be done fast. This might slow them down a little trying to get the balance between mechanics and intensity just right. If this is the case, when you get to the squats, you should ramp up the intensity and get these done as quickly as possible. You should be done in around 5 minutes.

Session #2 of Project Squat better today. The goal is to build some strength in these positions.

3 Rounds

12 Reverse Lunges with 1 DB (50/35 lb.)
12 DB Power Snatches (6 each side)
30 Air Squats

Scoring

Time to complete the workout

Scaling

Air Squats: Scale to 20 reps if needed.

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

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

WOD Goal

The intention for today is to perform a quick workout that is going to challenge the lower body and lungs. We still need to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most you. If you are feeling a little stiff from yesterday, be sure to warm them up well and get some range around your joints before launching into this.

The lunges are done alternating. You can hold the DB however you like. The snatches are done as 6 on one side, 6 on the other.

We are looking for a sub 10 minute workout here. For you top athletes, somewhere around 5-6 minutes. For the majority, around 6-7 minutes. This means everything is to be done unbroken and fast. Nothing should be done in a methodical consistent way, it should be done in an urgent, gotta go fast way. You should be breathing hard and feeling very uncomfortable by the end.

Scoring

Time to complete the workout

Scaling

Air Squats: Scale to 20 reps if needed.

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

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

WOD Goal

We are looking for a sub 10 minute workout here. For you top athletes, somewhere around 5-6 minutes. For the majority, around 6-7 minutes. This means everything is to be done unbroken and fast. Nothing should be done in a methodical consistent way, it should be done in an urgent, gotta go fast way. You should be breathing hard and feeling very uncomfortable by the end.

The intention for today is to perform a quick workout that is going to challenge the lower body and lungs. We still need to rely on the upper body for the snatches, but that isn’t going to be the limiting factor for most you. If you are feeling a little stiff from yesterday, be sure to warm them up well and get some range around your joints before launching into this.

The lunges are done alternating. You can hold the DB however you like. The snatches are done as 6 on one side, 6 on the other.

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.

10 Rounds

200 m Run
12 Speed Skaters
6 V-ups

Scoring

Time to complete the workout

Scaling

Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders

Speed skaters: Scale to lateral lunges to omit the jumping part.

V-ups: Scale to knees bent first, then to lying ankle taps

WOD Goal: This is one of those workouts where nothing is too taxing or hard to stop, but the movements start to feel slower. Try and keep a consistent pace and make sure to hit the speed skaters full ROM you have decided to use. Otherwise, those steps start getting shorter and shorter each round. Try shoot for around 15-20 minute total time.

This version is going to be a little more metabolic and taxing on the legs. If you have some load to hold with the speed skaters,.. do that.

10 Rounds

200 m Run
10 SA. Alt. DB Power Cleans (40/25 lb.) (5 each side)
6 SA. DB Swings (3 each side)

Scoring

Time to complete the workout

Scaling

Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders

Cleans: If one Db is too heavy, use it in both hands holding either side and perform the clean that way. It might feel a little awkward at first.

Swings: Perform as a double hand swing, then scale to a russian swing.

WOD Goal: The constant switching of arms and movements will feel a little awkward at first, but after a few rounds you will get the hang of it and find a rhythm that works for them. It might help to strategically take a quick break when you go from one movement to the next. The goal still being to perform everything as one big set unbroken. Shoot for 15-17 minutes.

We will be utilising a pull from the ground and a pull from our midline today as a substitute for the pull-ups. We have increased the reps a little, so the volume is higher, but the time taken to perform the movements should still roughly be the same, give or take a little more depending on load used.
* Most you only have one set of dumbbells, so if yours is heavier than this rec., reduce your reps if needed.

Scoring

Time to complete the workout

Scaling

Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders

Weighted pull-ups: Scale load as needed. Then, scale to 4-6 strict pull-ups. Lastly, scale to a hard ring row.

Pull-ups: Scale to using a band if needed, then, to jumping pull-ups.

WOD Goal:

Each round should consistently take you around 90 seconds. This works out around 15 minutes total. For the majority, performing each set unbroken and quickly will be a challenge so we have allowed up to 20 minutes to get the workout done. If you need to scale, choose two options that allows you to transition quickly between the two movements.

A sneaky 2 k run today. Spread out over 10 rounds of 200 m efforts. Today is going to challenge the lungs and upper body. For the FL folk, you alternate this with some weighted pull-ups and regular pull-ups. The intention is to be able to do them unbroken. Four with the dumbbell between your legs, then 5 pull-ups without. Choose a load that you know you can always perform 4 reps unbroken with.

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.