A) Find a max weight fo the complex:
3 hang squat cleans + 1 STOH
B) 10-1
> hang squat clean
> STOH
@ 60% of part A
Top tip:
We’ll do lots of reps with an empty bar to dial in the movement. Hook grip throughout on the cleans.
“Helen” (made a little bit harder)
400m run
21 KBS (24/16kg)
12 pull ups
400m run
21 KBS
12 CTB pull ups
400m run
21 KBS
12 BMU
Scaling:
KB – reduce weight if needed. You should be able to do each set of 21 with no more than one break (ideally unbroken)
Pull ups – scale to jumping pull ups
CTB – scale to jumping CTB
BMU – scale to chin over bar pull ups
Top tip:
Go pretty hard on the run; the kettlebell should be light enough not to be too taxing and you don’t need you legs on the pull ups! Expect your grip to get a little frazzled.
6 rounds
2:00 on / 2:00 rest
10/7 cal bike
20 air squats
10 box jumps (24/20″)
max SB to shoulder (50/30kg)
Scaling:
Box jumps – step up if you’re not confident jumping
Slamball – reduce the weight if needed
Top tip:
Move straight onto the squats from a sprint on the bike and jump higher than you think you need to for the first few box jumps!
21-15-9
Deadlifts (100/70kg) & push ups
– straight into –
21-15-9
Power cleans (50/35kg) & push ups
Scaling:
Barbell – select a weight that will enable you to do the set of 21 with no more than 2 breaks. The clean weight will be 50% of whatever you use for the deadlift
Push ups – reduce volume (no fewer than 10-8-5) or go fomr your knees
Top tip:
Break the push ups before you reach failure. Small sets with short breaks will be faster than reaching your limit and not being able to get any more; when push ups go, they go!
A) Back squat
10,8,6,4,2,4,6,8,10
B) In pairs:
120/100 cal row
100 DB snatch (22.5/15kg)
100 burpees
Time cap – 15 minutes
Scaling:
Dumbbell – pick a weight you can move smoothly for the snatches
Top tip:
Increase weight each set on the squat on the way up. Aim to lift slightly more on the way back down the pyramid than you did on the way up.
On the WOD, you can split the work as you like – keep working sets short and fast
3 rounds
1:00 on / 1:00 off
A) SB lunge (50/30kg)
B) SB over shoulder (50/30kg)
C) Double KB DL (24/16kg)
D) Man makers (22.5/15kg)
Rotate through each station until you’ve done each one 3 times.
Scaling:
Slamball/KB/DB – reduce weight if needed
Top tip:
This is a GRIT style grind. Don’t worry about how many reps you get, just keep moving with good form.
A) 16 minute alt. EMOM
1. 10 HSPU
2. 10 back squats
3. 40 second row at rate 20/22/24/26
4. 10 hollow rocks + 10 superman rocks
B) 500m row
Focus today will be on the row stroke rate. Each round you’ll hold a different rate, increasing by 2 each time. Everyone on a rower should be synchronised during this workout!
After the EMOM we’ll do a 500m row test – this is an all out sprint.
Scaling:
HSPU – if you just got strict HSPUs for the fist time in 19.3, congratulations! Use the 5″ scale or lower and reduce volume if needed – all reps will be strict. If you can already do strict HSPUs from the floor, you can kip in this workout.
Back squat – pick your own weight, you shoudl be able to do 10 unbroken in every round
Top tip:
Aim to generate the same power per stroke at each rate. Even at lower rates you should still generate big power through the legs on the drive, you’ll just have more recovery time between each stroke.
“Barbara”
5 rounds:
> 20 pull ups
> 30 push ups
> 40 sit ups
> 50 air squats
Rest 3 minutes between rounds
Time cap: 40 minutes (including rest)
Scaling:
Pull ups – either reduce the volume or scale to ring rows
Push ups – use a box if needed; pick a height that enables you to do 10 quality reps unbroken
Top tip:
This is a high volume bodyweight workout; scale accordingly
