WOD

Monday Runday: Benchmark 1

2 rounds, 90 seconds work / 90 seconds rest

200m run, plus max reps:
1) burpees
2) kettlebell swings (24/16kg)
3) goblet squats (24/16kg)
4) split jumps
5) DB snatch (22.5/15kg)

The aim of this HIIT session is to hit the run fast each time and get as many reps as possible of the other movement.

With equal work:rest you should have time to recover enough to hit each run hard.

We’ll repeat this benchmark workout in the future, so go as hard as you can and use this as a test in a few months’ time to see how much you’ve improved.

Scaling:
Run – if you can’t complete 200m in under 60seconds, reduce the distance
KB/DB movements – the weight should be something you can keep moving consistently. Reduce weight if necessary.

Top tip:
Don’t think about what’s coming next, simply focus on each run, then focus on the movement in hand; you’ll have plenty of time to recover during the 90 second rest period. In round 2, try to get the same number of each movement as you did in the first round (but no cruising on round 1!)

WOD

A) 10 minute EMOM: 15 push ups

The aim is to hold the same number of push-ups every minute for 10 minutes.

Scaling:
If 150 push-ups in 10 minutes seems daunting, reduce the reps to a number you think you’ll be able to hold all the way through. If you can’t yet do push-ups from the floor, reduce the range of motion by using a box and reduce the reps. We’ll guide you on the appropriate scale.

B) “Helen”
3 rounds for time:
> 400m run
> 21 KBS (24/16kg)
> 12 pull-ups

Everyone remembers their first CrossFit workout and “Helen” was mine (long before I could do a pull-up!). 

This workout is about intensity: go fast on the run, hold on for the kettlebell swings and keep the breaks short (if you need them) on the pull-ups.

Scaling:
Kettlebell – select a weight which would enable you to do 21 swings unbroken when fresh
Pull-ups – these should be done in no more than 3 sets each round. If you have a few pull-ups and want to practice these under fatigue, reduce the number. If you can’t do pull-ups yet, scale to ring rows.

Top tip:
Breathe out at the top of the KBS and don’t grip the kettlebell too hard. The swings should give you an opportunity to get your breath back after running hard, and you’ll want to save your grip for the pull-ups.

WOD

500m row
21-15-9
> ring dips
> DB snatch (22.5/15kg)
500m row

Treat the first row as a workout in itself; this should be an all-out sprint. You’ll be gassed for the middle part of the workout but try to keep moving, then see how close you can get to your first time in the second row (don’t expect to match it!)

Scaling:
Ring dips – pick a scale that enables you to do the first set in no more than 3 sets, either by reducing the number of reps or using your legs for assistance. Whichever scale you use, ensure you maintain a full range of motion, with arms locked out at the top and shoulders touching the rings at the bottom of the dip.
Snatch – these should be done unbroken. Decrease the dumbbell weight accordingly.

Top tip:
To get the intended stimulus from this workout, give it everything in the first row. The aim is to work through the ring dips and snatches under fatigue; if you need to break them, keep your rest periods short. Just hold on for the second row!

Afterparty:
3 rounds for quality
> 15 Bulgarian split squats each leg
> 15 medball sit ups

WOD

25 min AMRAP:
> 10 burpees
> 10 air squats
> 10 skaters each leg
> 10 push ups
> 100m run

This aim of this bodyweight workout is to keep moving at a steady pace for the full 25 mins.

Scaling:
Push-ups – reduce the reps to a number you can do unbroken or go onto your knees if you don’t have full push-ups yet.

Top tip:
Don’t go out too fast. Start at a steady pace and try to hold the same pace throughout; every movement should be unbroken

WOD

5 rounds for time:
21/18 cal row
15 push press (40/30kg)
9 burpees over rower

Time cap: 18 minutes

This pull-push combo will test your mental strength to push on when you’re gassed. The aim is to keep moving throughout.

Scaling:
Row – there is a 90-second cap on the row in round one. If you haven’t completed 21/18 calories by that point, however many calories you have hit will be your number for the remaining rounds.
Push press – pick a weight that will enable you to do unbroken sets.

Top tip:
Don’t go out too fast!