WOD

800m run
21 BJ (24/20”)
21 KBS (24/16kg)
21 goblet squat (24/16kg)
400m run
15 BJ
15 KBS
15 goblet squat
200m run
9 BJ
9 KBS
9 goblet squat

Today is a long, leggy mover… enjoy!

Scaling:
Box – reduce the height if you’re not comfortable jumping onto a 24/20” box
KB – you will use the same weight for the swings and goblet squats. Pick a weight you can move with confidence

Top tip:
There’s no rest for the legs today! Run at a steady pace and ease off over the last 100m each run to ensure you can go straight into the box jumps each time

WOD

A) Back squat 5 x 10

B) 4 rounds:
> 15 Bulgarian split squats each leg
> 15 ring rows
> 10 DB strict press

Scaling:
BSS – reduce volume to 10 if needed
DB – select a weight you are confident you can do 4 unbroken sets of 10

Top tip:
Focus on quality of movement throughout all movements today

WOD

3 x 8 min AMRAPs (2 min rest between AMRAPs)

1. 20 DB snatch (22.5/15kg) + 10 burpee over DB
2. 10 pull ups + 5 SB over shoulder (50/30kg)
3. 10 thrusters (42.5/30kg) + 20/18 cal row

Scaling:
DB – pick a weight you can keep moving for 20 reps unbroken
Pull ups – reduce the volume or do ring rows if you don’t have pull ups yet
Slamball – you should be able to move the weight confidently, reduce weight if needed
Thrusters – pick a weight that enables you to do at least the first set unbroken

Top tip:
Move at a manageable pace throughout; don’t go out too hard in round 1!

WOD

2:00 on / 2:00 off

A) Row
B) Burpee BJO (24/20”)
C) Bike
D) KBS (24/16kg)
E) Thrusters (35/25kg)
F) Double unders

With equal work:rest, you should be able to hit each interval at high intensity

Scaling:
Burpee BJO – ideally this is a two-footed jump onto the box. Step up if you’re not confident jumping
KBS & Thrusters – use a weight you can keep moving – ideally 2 minutes unbroken… maximum one rest!
DU – if you don’t have double under yet, this is a change to practise

Top tip:
You only do each station once and will have plenty of time to recover, so GO FOR IT!

WOD

“DT”
5 rounds:
12 deadlift (70/45kg)
9 hang power clean
6 STOH

This hero workout is one you’ll remember. 

Scaling:
Barbell – selecting the appropriate weight for this workout is really important to get the right stimulus. The deadlift should feel easy; you’ll be limited by either your clean or STOH. Make it heavy enough that it’s challenging, but not so heavy that you’re having to do singles.

Top tip:
If you need to break after the DL or cleans, always rest with one rep to go otherwise you’ll need to do an extra rep before continuing the series (e.g. if you rest after 12 DL you’ll need to do a 13th rep before starting your HPCs)

Make sure you log this workout as it will be a great benchmark in the future

WOD

Go every 6:00

Run 100/80/60/40/20m with:
A. 10/8/6/4/2 SB to shoulder (50/30kg)
B. 10/8/6/4/2 SB lunges
C. 10/8/6/4/2 burpees

Scaling:
Slamball – you should be able to move the weight confidently, reduce weight if needed

Top tip:
Finish each round as quickly as possible to maximise rest

WOD

A) 20 min alternating EMOM
1. 5 bench press
2. max push ups in 30 seconds
3. run 200m
4. rest

B) 400m ball run (9/6kg)

Scaling:
Bench – this weight should be challenging for 5 reps but you should be confident you can lift it for 5 sets
Push ups – use a box if needed, your body should be in a perfectly straight line for all reps!
Ball – the ball should feel light (at the start at least!)

Top tip:
Just get the run done! The slower you are, the worse it will feel.

WOD

A) Deadlift 10,8,6,4,2,2

B) 12 minute ladder 3,6,9…
> pull up
> push up
> snatch (42.5/30kg)

Today we will build to a heavy double deadlift followed by a high intensity workout incorporating strength and technique under fatigue. The WOD should be intense so scale accordingly.

Scaling:
pull ups – scale to ring rows if you can’t do multiple pull ups
push ups – go from your knees if you can’t do 20 unbroken when fresh
snatch – use a weight you can cycle comfortably

Top tip:
Break up the reps into manageable sets in the WOD, keeping rest periods short

WOD

10 rounds 1:30 on / 1:30 off

> 15/12 cal row
> 10 single arm DB C&J (22.5/15kg) 
> max DB snatch (same weight)

Scaling:
Row – the row will capped at 40 seconds in round one. If you haven’t completed 15/12 cal by then, reduce the volume
DB – select a weight you can comfortably keep moving for 5 C&J on each side

Top tip:
Go HARD on the row and pick up the DB straight away