WOD

32 minute alternating EMOM:

1) 10 strict pull ups
2) 10 DB bench press (30/20kg)
3) 10 strict TTB
4) 10 devils press (15/10kg)

Do the prescribed work in each minute and then rest until the next minute starts. Each movement will be done 8 times in total

Scaling:
Pull ups – if you can do some strict pull ups, reduce the number of reps each round. If you don’t have pull ups yet, do ring rows instead, focusing on a great body position – keeping the body in a straight line thorughout
Bench press – reduce the DB weight to one you can hold 10 reps unbroken
TTB – either reduce the volume or scale to candlesticks
Devils press – reduce the DB weight to one you can move consistently through 10 reps. Reduce the reps if you can’t do 10 in 50 seconds.

Top tip:
Volume is high on this workout, so pick a number you think you can hold for all 8 rounds. Don’t over-egg it in round 1!

WOD

8 rounds off 3:00

> 200m suicide shuttle (10/20/30/40m out and back)
> 10 DB squats (22.5/15kg)
> 10 DB push press
> 10 DB thrusters


Start a new round every 3 minutes; the faster you finish, the more rest you get!

Scaling:
Dumbells – you should be able to move through each of the three dumbbell movements unbroken. Scale weight accordingly.

Top tip:

Focus on the turn of the shuttle run; every second saved is an extra second’s rest. Stay low and start with your head and shoulders to lead the turn.

WOD

“The 300 Workout”

25 pull ups
50 deadlifts (60/42.5kg)
50 push ups
50 box jumps (24/20″)
50 floor wipers (60/42.5kg)
50 single arm KB clean & jerk (16/12kg)
25 pull ups

Time cap: 25 minutes

This workout was famously used by the cast of the film 300 to help them develop Spartan-esque physiques… Gerrard Butler described it as “difficult in the kind of way where you wish you had never been born”. Obviously we want you to actually enjoy the session and the movements and/or reps can be scaled accordingly!

Scaling:
If you can do the movements/weights but not at that volume, the number of reps can be reduced by 50%. The movements themselves can also be substituted:
Pull ups – jumping pull ups
Deadlifts – weight can be reduced
Box Jumps – height can be reduced
Push ups – can be done from a box
Floor wipers – substitute for sit ups
KB C&J – substitute for kettlebell swing


Top tip: Go at a steady pace throughout and break the reps down into manageable chunks. Never go to failure; always stop when you feel you have a few reps left in the tank. keep your rest intervals short.

WOD

20 minute AMRAP:
10 HSPU
10 pull ups
10 TTB
20 air squats

This push-pull mover will test your gymnastics capacity. Each movement uses different muscle groups, so you’ll get a chance to recover before each move comes around again.

Scaling:
Handstand push ups: if you have HSPU, but not very many, reduce the volume. If you don’t have HSPU, either scale to down dog HSPU or regular push ups (on a box if needed)
Pull ups: volume can be reduced, or scale to jumping pull ups
Toes to bar: scale to hanging knee raises if you can’t do linked TTB

Top tip:
Pick a scale and number of reps that you can do unbroken for the first couple of rounds. If/when you need to break up the reps, take short breaks, remember you’ll get a decent amount of rest for each muscle group before that movement comes around again.

WOD

A) Deadlift 8,8,8,8,8

B) In pairs:
5 mins max distance row
– rest 3 minutes –
5 mins max distance bike

The main focus today is the deadlift. Build weight through each set of 8 reps.

Scaling:
No scaling required

Top tip:
In the workout switch every 30 seconds. This should be a sprint.

WOD

4 rounds:
90 seconds on / 90 seconds rest
Run* + max reps:
A) Ball and body over box (50/30kg, 42″)
B) Sled drag (60/40kg)
C) Burpees
*run distance increases each round: 80m/120m/160m/200m

As the rounds progress the run gets longer, so you’ll have less time on the box, sled or burpees. Try to get as close to the previous round’s reps as possible.

Scaling:
Slamball& sled – the weight should be one you can move easily. Reduce if needed.
Box – the height can be reduced if you’re not comfortable going over 42″

Top tip:
Give yourself as much time as possible on the second movement by running fast and getting going as soon as you finish the run. You’ll have plenty of time to recover before the next round starts.

WOD

Clean: build to a heavy triple

WOD: 12 minute ladder 3,6,9… 
> thruster (42.5/30kg)
> burpee over bar

The focus today is the clean. We’ll spend plenty of time warming up and going through drills.

The thruster weight should feel very light in comparison!

Scaling:
Thruster – pick a weight that you could do at least 15 reps unbroken when fresh

Top tip:
BREATHE on the thrusters (breathe out at the top and bottom of each rep) and keep moving on the burpees; slow down if you want to, but don’t stop!