As far as possible in 10-12 minutes

Bulgarian Lunge Ladder
3-6-9-12-15

Optional Finisher
Bottom-to-bottom tabata squats

Scoring

Score all loads of the 6 sets of front squats.

Score tabata front squats as lowest rep count per set. (see above explanation)

Scaling

Scale the movement to an elevated back lunge, or a reverse lunge.

WOD Goal

Most athletes should shoot for the round of 30. While it is an amrap, speed shouldn’t be the first goal. Quality of reps should be. Since it is the only movement, you will start fatiguing around the set of 21, but should still be able to push through for one or two more big sets.

We have incorporated an incremental ladder for front squats and bulgarian lunges. Both are for reps/volume. We have capped the unloaded to a time limit, otherwise if we did it to failure, it could go on for a while. For the PL athletes, the intention is to rack up some volume at a light-moderate weight. It isn’t for time, so resting between sets will be important to get the most out of the workout. The bulgarian reps are done as reps each side.

NOTE: For the optional finisher; tabata front squat: Score = lowest rep count per set. (if you do 15 one set and 20 another, your score is 15).

DB Front Squat
2-4-6-8-10…..
until they can’t perform any more unbroken sets

Optional Finisher
DB Tabata Front Squat

Scoring

Score all loads of the 6 sets of front squats.

Score tabata front squats as lowest rep count per set. (see above explanation)

Scaling

Scale to single dumbbell if needed.

WOD Goal

You should aim to get over the set of 12 reps. Your goal is to get each set done as quickly as possible, while still moving well. Recover, and go again. Your rest should be as long as you feel recovered to go again, but not too long that you could keep going further than a set of 30+.

We have incorporated an incremental ladder for front squats and bulgarian lunges. Both are for reps/volume. We have capped the unloaded to a time limit, otherwise if we did it to failure, it could go on for a while. For the PL athletes, the intention is to rack up some volume at a light-moderate weight. It isn’t for time, so resting between sets will be important to get the most out of the workout. The bulgarian reps are done as reps each side.

NOTE: For the optional finisher; tabata front squat: Score = lowest rep count per set. (if you do 15 one set and 20 another, your score is 15).

Heavy Front Squats for the first day of June! For the most part, the way we like to approach a heavy day is by trying to get as much volume done with a heavy load as possible. This means that for a given workout, we like to see ALL the reps prescribed done as heavy as the athlete can go. We get more bang for our buck this way.

Some days we work up to a heavy load for a given rep scheme and then it is ok to slowly add weight for each set. The focus for these days is time under tension (being under some load) and technical practise. While this might help with some strength gains, it isn’t the goal today.

The finisher is optional. This will mean you need to hustle after your lifting sets. We don’t like to take time out from the lifting sets, since that is the main focus for the day, but we get that sometimes it’s fun to get a little sweaty afterwards. Feel free to omit it and spend the extra 10 min. on recovery during the lifts OR on the prep part working up to your starting weight.

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 (20 min.)

Odd min: Run 200 m

Even min: 8 Burpee Jump to Target

Scoring

Work completed
* Post modifications to comments.

Scaling

Run: Reduce to 150-m, then 100-m. Or, modify to double-unders if you didn’t switch yesterday up to double-unders.

Burpee to target: reduce the reps to 5-6. Then, omit the target. Lastly, modify to a kick-back.

WOD Goal

The goal is for you to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups/burpees and vice versa. The majority however will probably be able to do the running and not the pull-up/burpee

As a rule of thumb for the running; you should be able to run a moderately hard pace each round and maintain that pace for the whole 10 rounds. We are not saying this should be easy, it will start to get hard for sure, mainly because of the accumulated fatigue after 5 or 6 rounds.

For the burpee pull-ups, the burpee allows a quick break from the pulling, which enables them to be able to perform all reps unbroken and relatively quickly. You can jump straight into the pull-up if you want.

The running is going to jack up your heart rate each round. You will most likely only have between 10-15 sec. rest before you need to do the pull-ups, which will make these harder to perform. If done quickly, the burpee pull-ups/burpees can be done in 40 sec., giving you a slightly bigger rest before you need to go again.
The only difference is the lack of the pull-up. Rather than adding a pulling movement, we wanted to keep it simple with the burpee, so just added the target to jump to and one additional rep. Same target height as above applies.

10 rounds (20 min.)

Odd min: Run 200 m

Even min: 8 Burpee Jump to Target

Scoring

Work completed
* Post modifications to comments.

Scaling

Run: Reduce to 150-m, then 100-m. Or, modify to double-unders if you didn’t switch yesterday up to double-unders.

Burpee to target: reduce the reps to 5-6. Then, omit the target. Lastly, modify to a kick-back.

WOD Goal

The goal is for you to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups/burpees and vice versa. The majority however will probably be able to do the running and not the pull-up/burpee

As a rule of thumb for the running; you should be able to run a moderately hard pace each round and maintain that pace for the whole 10 rounds. We are not saying this should be easy, it will start to get hard for sure, mainly because of the accumulated fatigue after 5 or 6 rounds.

For the burpee pull-ups, the burpee allows a quick break from the pulling, which enables them to be able to perform all reps unbroken and relatively quickly. You can jump straight into the pull-up if you want.

The running is going to jack up your heart rate each round. You will most likely only have between 10-15 sec. rest before you need to do the pull-ups, which will make these harder to perform. If done quickly, the burpee pull-ups/burpees can be done in 40 sec., giving you a slightly bigger rest before you need to go again.
The only difference is the lack of the pull-up. Rather than adding a pulling movement, we wanted to keep it simple with the burpee, so just added the target to jump to and one additional rep. Same target height as above applies.

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.

30 Reverse Lunges
20 Kick-sits
10 Wall Climbs

Scoring

Time to complete the workout

Scaling

Reverse lunges: Modify the reps as needed.

Kick-sits: Modify to kick-backs if needed.

Wall climbs: Scale reps, then scale ROM on wall. Lastly, scale to pike round the worlds.

WOD Goal

This one is going to be a sprint. The nature of the kick-sits and wall climbs will naturally slow you down, but the overall volume and intention is going to be a sub 5 minute workout as well.

Add load to the lunges if possible.

The same goal applies. Go out hard and hang on during those wall climbs at the end. Sub 3 minutes should be the score you aim for.

* If this seems too ‘easy’, add another round!

25 DB Front Rack Reverse Lunge (40/25 lb.)
20 DB Power Clean
15 Hang Squat Snatch (SA)

Scoring

Time to complete the workout

Scaling

DB Reverse lunge: Reduce load to one dumbbell held in front rack.

DB Power clean: Reduce load to one SA. DB power clean. Alternate as needed.

DB SA. Hang squat snatch: Modify to a power snatch + OH squat, or simply a hang power snatch.

WOD Goal

There should be no holding back here. You should go out hard and finish strong. The movements are written from simple to complex. While you are the freshest, you have the easier movement to perform, then as you fatigue you will be faced with the squat snatches, being on the more complex side. For this reason, you will most likely need to break these up into 2 sets to get through you as quickly as possible. If you think you will need to break you up further, you should think about reducing the load.

Allow 5 minutes to complete the workout, with most of your athletes being able to finish it around 2-3 minutes.

Today’s intention is to get in a quick (sub 5 minute) workout to challenge the hips and lungs even further than yesterday’s workout. To take some of the strain off the lower body, you can compensate during the clean and snatch by using more ‘upper body’ to get youselves around the barbell/dumbbells.

We have our second to last session of Project Squat Better today. We will be testing some uni-lateral strength through balance and some power through the hips utilizing jumping mechanics.

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.

4 Rounds

15 Object Jump-overs
25 Russian Twists

Scoring

Time to complete the workout

Scaling

Box jump-overs: If possible, scale the height of the box, or use plates stacked. Then, scale to step-up and overs.

Russian twists: Scale to a regular sit-up, or to heel taps instead.

WOD Goal

We are switching gears today, and going for a fast pace Triplet. Two movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.

You will be using the legs and midline today. For the russian twists, if you have an object to hold, have you do that. Each rep is there and back (50 total reps per round.) See note above for the object jump-overs.

The Pushups today are optional but we would like to encourage you to try and get this work done. We want you to perform as many pushups as possible for each round! You will likely see your numbers drop off for each round, but try and maintain the max effort stimulus for these!

For the box jump-overs, or Object Jump overs, you can jump laterally or forward facing.

4 Rounds

15 Object Jump-overs
20 DB Thruster (one DB) (40/25 lb.)

Scoring

Time to complete the workout

Scaling

Object jump-overs: Scale the height of the object, then scale the distance between jumping over each object. If needed, scale to stepping up and over the objects. If you do this, make you high enough to be a challenge.

DB thruster: The rx’d is already using one single dumbbell in both hands. From here, scale the reps to 15 per round.

WOD Goal

We are switching gears today, and going for a fast pace Triplet. Both movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.

For the box jump-overs, you can jump laterally or forward facing.

For the object jump-overs, have you place two objects of similar height roughly 2-3 ft away from each other. One rep equals jumping over both objects (2 jumps) in one direction. There and back (4 total jumps) equals two reps. You can jump laterally or forward facing.

The Dumbbell is held in both hands for the thruster. We have lowered the reps a little to accommodate for the heavier load.

The stimulus for both these tracks are really similar. The goal time should be around 12-14 minutes for some of you. This means you need to perform both movements with only 1-2 breaks for each set. For some of you,  it might be you perform the first few rounds unbroken, then once you start to fatigue and slow down, you start breaking things up. Breaking things up in the first set while you are still fresh might feel forced, so going with bigger sets at the start makes sense for this workout.

The stimulus for both these tracks are really similar. The goal time should be around 12-14 minutes for some of you. This means you need to perform both movements with only 1-2 breaks for each set. For some of you,  it might be you perform the first few rounds unbroken, then once you start to fatigue and slow down, you start breaking things up. Breaking things up in the first set while you are still fresh might feel forced, so going with bigger sets at the start makes sense for this 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.

7 Rounds

Strict Handstand Push-up
30 sec. On/30 sec. Off

Scoring

Total reps across the 7 sets.

Optional Finisher

AMRAP 6 min.

10 Object toe-taps
2 Burpee
20 Object toe-taps
3 Burpee
Add 10 toe-taps and 1 burpee each round.

Scaling

Scale to something that still allows a strict movement. No kipping today. An elevated object under the feet, or a pike push-up. Another option is to alternate between a handstand hold and a HSPU variation.

WOD Goal

Let’s get inverted today. Developing strength and strength endurance in the overhead position. The intention here is to be able to keep moving for the full 30 seconds as well, so you will need to find a challenging modification that allows your to do this.

* We have an optional finisher. We only recommend those who didn’t perform Murph yesterday do this. Everyone else should take this time for some mobility, or additional rest between sets.

You should shoot for at least 8+ reps each 30 second effort. If you are getting less than 5 reps, you should think about modifying the movement.

7 Rounds

DB Split Jerk
30 sec. On/30 sec. Off

Scoring

Total reps across the 7 sets.

Optional Finisher

AMRAP 6 min.

10 Single-unders
2 Devils press
20 Single-unders
3 Devils press
Add 10 single-unders and 1 devils press each round.

Scaling

Drop down to one dumbbell and switch arms each round.

WOD Goal

You should shoot for at least 8+ reps each 30 second effort. If you are getting less than 5 reps, you should think about modifying the movement.

The ideal loading for this, is as heavy as you can go, while still being able to hold the dumbbells for the full 30 seconds each set. If you only have one set of dumbbells to choose from, then you simply perform more reps and the workout shifts a little to being more metabolic. Increase the sets to 10 if needed.

This movement will feel new and awkward to a lot of people. This is a great day to focus on mechanics.

Optional Finisher

AMRAP 6 min.

10 Single-unders
2 Devils press
20 Single-unders
3 Devils press
Add 10 single-unders and 1 devils press each round.

Although the jerk is a shoulder to overhead movement, reinforce to you that this is truly a leg-dominant upper body movement, as the lower body is jumping the bar off of your body and then you are sitting down under the bar to stand it up. Reinforce core to extremity in your brief and make it so athletes realize that the jerk is as much a leg movement as the clean would be – it’s a sequence of jumping and sitting in both movements.

Footwork is hard for the split jerk in comparison to the push jerk. Make sure you are receiving in an appropriate width (shoulders) and that your knees are safe when you make contact with the floor, as often the back toe tends to point outwards, proving to be strain on the medial side of the knee. Both toes should be facing forward. Weight of the front foot should be in the mid foot and weight of the back foot should be in the ball of your foot. Overall body weight is centered.

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.

MURPH

Run 1 mile
100 Sit-ups
200 Push-ups
300 Air Squats
Run 1 mile

Scoring

Time to complete the workout

Scaling

Use the modifications suggested above. For movement scalings, see below:

Run: Row 2 k on either end.

Pull-ups: Scale to bands, jumping or ring rows.

Push-ups: Scale to hands elevated or kneeling.

Air squats: Use a target under your booty.

High pulls: Scale reps as needed.

Sit-ups: Scale reps as needed.

WOD Goal

Most of you are probably a little deconditioned, and the volume of this workout could do some damage, so how to scale is obviously the first thing to decide on. Here are some options:

Time cap prior to the run: If you haven’t completed the air squats before 40 minutes, you need to start your last run regardless.

Time cap the whole workout to something you feel is appropriate. 35-40 min.

Reduced rep versions (Smurph): 50 Pull-ups/100 Push-ups/150 Squats and 800 m runs either end.

Or, lastly:

400 m Run
10 Pull-ups/SA high pull/sit-ups
15 Push-ups
20 Air squats
5 Rounds

Whatever you choose, be smart and remember the reason for the workout. Honoring our heroes/service people doesn’t mean we need to try to be a hero. Rather consider modifying it appropriately for yourselves.

Finding a scale/modification that is challenging but allows everyone to keep ticking away at a consistent pace for the full workout is what this workout is about. If you are performing sets of 2-3 from the start, then the movement is too hard and you should adjust according

The first run usually ends up being a little quicker than most people anticipate given the excitement and feelings around this workout. Try to be a little conservative here so you have something left for the second mile.

The majority of you will finish around 45-50 minutes with appropriate scalings. Athletes doing it rx’d for the first time in a while may take up to an hour. We will allow 45 minutes but will leave the time capping up to you.

Mobility and Maintenance:

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

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

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

Nutrition Preparation:

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

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

WOD

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

Scoring

Time to complete the workout.

Scaling

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

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

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

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

WOD Goal

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

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

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

WOD

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

Scoring

Time to complete the workout.

Scaling

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

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

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

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

WOD Goal

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

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

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

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

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

Mobility and Maintenance:

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

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

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

Nutrition Preparation:

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

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

KALSU

200 Lateral Deadlift Jumps
EMOM perform 5 burpees

Scoring

Time to complete the workout.

Scaling

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

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

WOD Goal

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

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

KALSU

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

Scoring

Time to complete the workout.

Scaling

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

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

WOD Goal

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

Remember, the workout starts with 5 burpees!

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

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

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

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

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

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

Mobility and Maintenance:

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

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

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

Nutrition Preparation:

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

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

AMRAP 12 min

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

Scoring

As many rounds and reps as possible in 12 minutes.

Scaling

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

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

WOD Goal

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

* Switch dumbbells for objects for the jump-overs.

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

AMRAP 12 min

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

Scoring

As many rounds and reps as possible in 12 minutes.

Scaling

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

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

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

WOD Goal

Mobility and Maintenance:

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

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

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

Nutrition Preparation:

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

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