Full Program April 27 to May 3

Monday 4.27

Name game: What allergies do you have?

Warm up: for 5 minutes, rounds of 20 jump rope, 10 empty bar stiff leg deadlifts + 10 front squats, 5 rope knee raises

WOD: 4 4-minute AMRAPs; rest 2 minutes between and pick up where you left off

75 double unders, then

AMRAP in remaining time

7 hang power cleans 135/95

2 rope climbs

How to scale: Spend up to 1:30 per round on DU practice/attempts or sub 150 singles. Reduce the clean weight to be able to do multiple unbroken sets. Do partial climbs or sub 5 strict hanging knee raises per climb. 

Objective: We’re starting the week with some grippy, medium-length intervals. Keep your grip and shoulders relaxed on the jump rope buy-in each round because you’ll need them for the bits that count. Aim to have at least 2:30 each round for the hang cleans and rope climbs. You should be able to cycle the cleans quickly, but build in a break in later rounds if needed to preserve your grip. Pace yourself on the rope climbs to ensure you can keep them consistent until the very end. 

Score: rounds & reps

Thrive: 

WOD: 3 rounds, 1min per station, max reps

Alternating SA DB thruster

Bike

Incline Bench Assisted DB rows

Shuttle Runs

KB suitcase deadlift

rest

Tuesday 4.28

Name game: How many people in your immediate family would you be able to call without any way to look up their phone number?

Warm up: for 4 minutes, rounds of 10 band pass through, 10 band strict press, 4/4 KB windmill

Strength: strict press 5×3

WOD: 4 rounds for time *12 minute cap

10/side single arm kettlebell swing 24/16

10/side single arm kettlebell push press 24/16

20 alternating single leg v-ups

How to scale: Use a lighter kettlebell — you should be able to do most sets unbroken — and sub tuck-ups or sit-ups.

Objective: The strict press reps are going down, so aim for heavier loads today than you used for the 5×5 on March 30. The workout is very one-sided. Since the non-working side is always getting a break, you should be able to move through most of this without big breaks. If you set the kettlebell down, don’t walk away! Take a couple of deep breaths and pick it right back up. Average one minute or less per skill to beat the cap.

Score: max strict press & time to complete

Wednesday 4.29

Name game: What pro athlete do you want as your partner for today’s workout?

Warm up: coach-led track/mobility

WOD: In 30 minutes with a partner:

2000m row

150 wall balls 20/14

1000m row

50 DB box step-ups 50/35 20”

Max distance row in remaining time

How to scale: You should be able to do sets of at least 10 on the wall balls and step-ups. Use a lighter ball/lower target and/or lighter dumbbells/lower box.

Objective: Your legs are going to take a beating through a combination of rowing, squatting, and single-leg work. You’re free to trade off with your partner whenever you’d like, so strategize wisely with the understanding that when it’s your turn to work you should be going hard and unbroken. Planning to switch off every 250-500m on the row, 15-20 wall balls, and 8-12 step-ups is a good starting point.  

Score: row distance

Thrive:
WOD: 4 rounds, 1min per movement, max reps

KB swing high pull

Jump Rope skips

DB Curl and Strict Press

Burpee broad jump

rest

Thursday 4.30

Name game: What’s your least favorite thing about your job?

Warm up: coach-led barbell 

Strength/WOD: Every 2 minutes for 10 sets, touch-and-go power snatch

10-10-8-8-6-6-4-4-2-2 

Accessory: 3-5 sets

10-15 second ring support hold

10-15 second German hang (beginners should keep their feet on ground; advanced athletes can do a skin-the-cat to get there)

Objective: We’ve switched from power clean to power snatch, but the focus remains on barbell cycling as you ideally build in weight following the same rep scheme as last Monday. The accessory work that follows is some fun with rings that will help with shoulder mobility and stability. 

Score: max snatch load

Friday 5.1

Name game: What’s your favorite drink that’s not water/seltzer?

Warm up: 2 minute run/bike/row then rounds of 10 squats to hinge, 10 jumping squats, 10 banded glute bridges

Strength: back squat 5×5

*If you were in class on 4/12 try to build on your loads from then.

WOD: For time *9 minute cap

21-15-9

burpees

chest-to-bar pull-ups

How to scale: Straight-arm burpees; reduce the C2B reps (e.g. 18-12-6) or sub jumping C2B, regular or strict pull-ups, or challenging ring rows.

Objective: There’s no catch on today’s squats — no tempo, no pauses, no extracurricular box jumps. Take advantage to push for heavy loads on all five sets. The workout is essentially a scaled up version of “bodyweight Fran,” done typically with regular pull-ups rather than today’s chest to bar. It should still be a sprint, so make sure you’re scaling the pull-ups in a way that’s challenging yet manageable.

Score: max squat & time to complete

Thrive:
WOD: 4 rounds for time, 1min per station, max reps

Cal Row

Alt. landmine cossack squat

Wall-walks/ Shoulder Taps

Plate G2O

rest

Saturday 5.2

Name game: Would you rather have to spend a day getting around only by bear crawl, crab walk, or duck walk?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP w/ weight vest

1000m run

100m bear crawl 

100 push-ups

*Run together, divide the other movements as desired.

Note: This is a variation on the hero WOD “Terry,” which is for time, no vest: 1 mile run, 100 push-ups, 100m bear crawl, 1 mile run, 100m bear crawl, 100 push-ups, 1 mile run. Try it for an Rx++ experience but note that average times are 45-50 minutes, so do not expect to finish. 

How to scale: Go unweighted; sub box push-ups. In case of rain, split 1200m row or ski with your partner.

Objective: It’s May, which means Murph is just around the corner, and there’s no time like the present to practice with a weight vest. For today’s partner workout you’ll practice two movements seen in Murph — the run and push-ups — along with some bear crawls. 

Score: rounds & reps (count run as 100 reps; counting it as 1000 will break SugarWOD)

Sunday 5.3

Warm up: 5 minutes cardio + coach’s choice

Strength: Every 3 minutes for 5 sets: 5 bench press

Then, 1 max reps drop set at 50% of your maximum load.

Accessory: 3-5 sets

10 DB lateral raises

50’/side KB bottoms up waiters walk

Thrive WOD: 5 rounds for time, 1min per station, max reps

Alternating landmine curtsey squat

Ski erg

Alternating Beast Row

rest

Hyrox WOD: 2 rounds for time

-1000m run

-20 DB Thruster

-10/10 Landmine SA row

-10 Burpee box jump

-1000m run

-37.5m Sled Push (down/back/down)

-250m Ski erg or row

-20 Double KB swing