Full Program April 6 to 12

Monday 4.6

Name game: If money didn’t matter, what job would you have?

Warm up: 6 minute EMOM

Odds: row

Evens: AMRAP 4 divebomber push-ups, 6 step-ups, 8 rocking tables 

WOD: 5 rounds for max reps

Minutes 1-3: row for calories

Minute 4: handstand push-ups

Minute 5: DB box step-ups 50/35 20”

Minute 6: rest

*Use a 3 minute stagger to share rowers

How to scale: Use 1-2 ab mats or sub pike push-ups/z-press and use lighter DBs and/or a lower box. 

Objective: We’re going long on a Monday for a change of pace from the past couple of weeks. While row calories will be the bulk of your score, you shouldn’t be sandbagging or treating either of the other movements as rest. There’s already a station built in for that! As ever, strive for consistent reps across all five rounds. 

Score: total reps

Tuesday 4.7

Name game: What did you wear to your high school prom/equivalent senior year celebration?

Warm up: For 4 minutes, rounds of 20 jump rope, 10 band pull-aparts, 10 kip swings

Strength: bench press 5×3

WOD: 10 minute AMRAP

30 double unders

10 ring rows

10 toes to bar 

How to scale: Spend no more than :30 per round on DU practice or sub 60 singles. Sub knees to elbows/chest/hips or v-ups. 

Objective: We’re benching today with the goal of exceeding the loads you used for the 5×5 on March 20. The workout is a simple AMRAP of fairly basic gymnastics movements. It’s short enough that you should be moving the whole time, but for an extra challenge see how long you can keep all three skills unbroken. 

Score: max bench and rounds & reps

Wednesday 4.8

Name game: What is the saddest book you’ve read?

Warm up: coach-led track/mobility/skill 

WOD: EMOM until 400/350 total reps are complete *32 minute cap

1 minute burpee broad jumps*

1 minute Echo bike calories

1 minute wall balls 20/14

1 minute Echo bike calories

*Rx = 4’ jump. This is the width of one floor mat. 

**Taking rest minutes is scaling! 

How to scale: Straight arm burpee/shorter jump; lighter med ball/lower target. 

Objective: Today’s workout is a twist on our typical EMOM style: the goal is not max reps, but fixed reps — and it’s a race to get there. Strategize where to focus your effort based on your strengths and weaknesses, but do something every minute. This is meant to be 25+ minutes of continuous work, not a sprint-rest effort. 

Score: time to complete or reps at cap

Thursday 4.9

Name game: Do you more dread going to the doctor or going to the dentist?

Warm up: 400m run then coach-led barbell 

Strength/WOD: Every 4 minutes for 6 sets

400m run + 7 touch-and-go power snatches

*Aim for the same load for all 6 sets but adjust as you go if necessary. 

How to scale: Reduce the run distance to finish in under 2 minutes. Snatch from the hang or with breaks to preserve technique. In case of rain: 25/18 bike (30/24 C2 bike); stagger start if necessary.

Accessory: 3x max effort side plank on each side

Objective: Like last Tuesday, we’re doing barbell cycling with a side of cardio. Today, however, the cardio comes first in the form of 400m repeats. Run hard and lift heavy: there’s no rush to get to the barbell; take 30-60 seconds to rest up before addressing your barbell. 

Score: slowest run (record 6 times in SugarWOD); snatch load

Friday 4.10

Name game: If you could use magic to do one mundane task for the rest of your life, what would it be?

Warm up: 2 minute run/bike/row then coach-led barbell/pull-up review 

WOD: “Hammer”

5 rounds for time *25 minute cap

5 power cleans 135/95

10 front squats 135/95

5 jerks 135/95

20 pull-ups

Rest 1:30

How to scale: Your first round should take less than 3:30; you will be asked to scale if it’s not. Reduce the barbell load. You should be able to finish a round without having to drop the bar after the final clean. Sub jumping pull-ups or ring rows. 

Objective: We’re finishing the week with an interval-style hero WOD that’s half moderate-weight barbell complex, half pull-ups. The time cap has some wiggle room built in, but the intended stimulus for this is sprint-rest, not slog. High level athletes will finish each round in well under 2 minutes; if your first round is slower than 3:30 you need to scale down. 

Score: time to complete (includes 6:00 rest)

Saturday 4.11

Name game: Can you touch your nose with your tongue (demo optional)?

Warm up: coach-led funzies

WOD: With a partner, 16 rounds for time, alternating full rounds *32 minute cap

12 burpee box jumps 24/20

6 shuttle runs 25’/25’

How to scale: Straight-arm burpees + step-ups or lower box. Reduce reps if needed to keep rounds under 2:00. 

Objective: Even more so than yesterday, today’s partner WOD is a true sprint-rest effort. Ideally, it’s about a minute of work on the burpee box jumps and slightly less on the shuttle runs, amounting to a pace of 2 minutes on, 2 minutes off, or faster, for 8 rounds of work per partner. 

Score: time to complete (or rounds & reps at cap)

Sunday 4.12

Strength: back squat 5×5

HYROX: 

Skill: In groups of 5, practice the sled pull

WOD: 3 rounds, 1 minute per station, for max reps:

calorie ski

alternating reverse lunge to wall ball

calorie row

sled pull

calorie bike

rest

Then, immediately after doing all 3 rounds, do a 1,000m run for time.