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
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.
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
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
20 minute AMRAP:
15 deadlifts (60/42.5kg)
15 front squats (same weight)
15 medball sit ups (9/6kg)
15 burpees over bar
Scaling:
Barbell – you’ll use the same weight for both the deadlift and front squats. Select a weight that enables you to do at least the first set of squats unbroken
Sit ups – reduce weight or go unweighted if you can’t do 15 continuous reps
Top tip:
Move steadily throguh the 20 minutes. Breath through the dealdifts and sit ups and find a steady pace on the burpees.
4 rounds, go every 8:00
> 20 burpees
> 20 box jumps (24/20″)
> 20 KBS (24/16kg)
> 20 DB thrusters (15/10kg)
> 20 cal row
Cap: 6:00 each round
Scaling:
Box jumps – reduce height or step up if you’re not confident jumping
KBS – use a weight that enables you to do the 20 reps unbroken each round
DBs – use a weight that enables you to do the 20 repos with no more than one break
Top tip:
Move through at a nice steady rate, then push the row if you can at the end. Aim to finish each round in the same time/
A) 20 mins to find a max complex:
2 squat cleans + 2 front squats
B) 30 squat cleans for time @ 60% of part A
Scaling:
none required!
Top tip:
Focus on consistent movement on the cleans, from empty bar all the way up. We’ll do lots of reps at a very light weight; pay as much focus here as you do when it gets heavier.
A) 12 min alt EMOM:
1. 5 strict TTB
2. 10 Russian twists
3. 10 hollow rocks
B) 4 rounds 2:00 on / 1:00 off
30 second row sprint buy-in, then AMRAP:
> 4 SB to shoulder (50/30kg)
> 8 thrusters (42.5/30kg)
In part B, always start with the row, then as many rounds of SB/thrusters as you can in the remaining 90 seconds.
Scaling:
TTB – reduce volume or scale to candlesticks
SB – select a wegiht you can move quickly
Thrusters – select a weight that’s comfortable for 8 unbroken reps
Top tip:
To get the intended stimulus you should go HARD on the row. Get straight on to the slamball and then hold on for the thrusters. Get as many reps as possible in round 1, and then try to hit the same in rounds 2,3 & 4.
A) 32 min alt. EMOM:
1. 10 HSPU
2. 10 pull ups
3. 10 hand-release push ups
4. 3 weighted rope pulls (24/16kg)
B) 50-40-30-20-10
> air squats
> skaters
Scaling:
HSPU – either redulce the volume or scale to down dog push ups
Pull ups – reduce volume or scale to banded pull ups
Push ups – reduce volume or scale to box push ups
Rope pulls – reduce weight if needed
Top tip:
With 8 rounds of each, pick a scale/number you are confident you’ll complete every round
4 rounds:
> 400m run
> 20 deadlifts (60/42.5kg)
> 10 C&J (60/42.5kg)
Timecap: 25 minutes
Scaling:
Barbell – you’ll use the same weight for both the deadlift and C&J, and the deadlift should feel very easy. Select a weight which enables you to move smoothly thorugh the 10 C&J
Top tip:
This is a long, leggy workout. Treat the run as recovery and go smoothly thorugh the barbell movements.