Full Program August 31 to September 6

Monday 8.31

Name game: When you were a kid what did you look forward to about going back to school? 

Warm up: For 4 minutes, rounds of 20 jump rope, 10 pass throughs with a lunge, 10 kip swings; then coach-led jerk review

Strength/skill: split jerk

spend 10-15 minutes working on the skill in sets of 2-3 OR working up to a heavy single

WOD: 5 rounds for time *12 minute cap

30 double unders

10 push press 115/75 (from floor)

10 pull-ups

How to scale: Spend less than :30 per set on DU attempts/practice or sub 60 singles; reduce barbell load to finish reps in 1-2 sets; jumping pull-ups or ring rows.

Objective: We don’t frequently practice the split jerk, but today is your chance to either hone technique or see how heavy you can get. The workout is a simple triplet. Can you do it all unbroken?

Score: max jerk & time to complete

Thrive WOD:3 rounds, 90 seconds per station, 15 seconds transition, for max reps

jump rope

alternating curtsey squat (bodyweight or KB with goblet grip)

single arm landmine row (switch halfway)

burpee box jump

rest

Tuesday 9.1

Name game: If you had to drive for a living, what profession would you choose? (Taxi, trucker, delivery, racecar, etc.)

Warm up: 2 minutes cardio, 4 minutes of 10 air squats, 10 glute bridges, 5 monster walks, then 5-10 minutes to work up to opening set of 10

Strength WOD: 30 minutes to complete back squat 10-5-3-1-1-1-3-5-10 (compare to 6/6/24)

How to scale: Most athletes can do this as written. However, if you’re new to squatting and better served by accumulating volume than pursuing maximal loads, go for 10 sets of 5 at a moderate weight. 

Objective: Today’s back squats are essentially the opposite of the three-week cycle we just did, with lower total volume but a goal of using challenging loads across all sets, not just the singles. Try for heavier loads on the second sets of 3-5-10 than on the first. While this is not a timed workout per se, there is a time limit to finish the work and call your score “Rx”. You should be ready to go on your opening set of 10 when the clock starts and on pace to finish all sets within 30 minutes. 

Score: heaviest 10 & heaviest 1 (SugarWOD will show the sum of all 9 loads used)

Wednesday 9.2

Name game: What’s your go-to email sign-offs (regards, best, cheers, etc.)?

Warm up: coach-led track/mobility

WOD: 5 rounds for max reps

:30 10 American KBS 32/24

1:30 max burpee broad jump 4’

:30 10 toes to bar

1:30 max calorie bike

Rest 2 minutes 

How to scale: Lighter KBS; straight-arm burpees/shorter jump; knees to elbows/chest/hips. 

Objective: There’s a lot of hinging and a bike sprint to the finish of each round in today’s intervals. The kettlebell and toe to bar reps are fixed, so try to knock those out quickly and unbroken to buy yourself a few extra seconds of rest. Slow and steady is the burpee broad jump strategy, then work hard on the bike since you have a break right after. 

Score: total reps (burpees + calories)

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

ski erg

DB squat clean

push-ups (elevated hands to a box if needed)

sit-ups

rest

Thursday 9.3

Name game: How old were you when you had your first alcoholic drink? 

Warm up: 2 minutes cardio then rounds of 10 box step-ups, 5 divebomber push-ups, 5 rope knee raises

WOD: “Falkel” (compare to 9/5/25)

25 minute AMRAP

8 handstand push-ups

8 box jumps 30/24

1 rope climb

How to scale: 1-2 abmats, pike push-ups, or z-press; lower box or step-ups; partial climbs, ground to stand + footlock, or 5 strict knee raises. 

Objective: It’s been almost a year since we last tested this hero WOD. There’s minimal interference between the three skills, so rounds should be quick and unbroken. Aim for a pace of 2:30 per round or faster — scores of 15+ are attainable! 

Score: rounds & reps

Friday 9.4

Name game: What are you doing with your long weekend? 

Warm up: 400m run then coach-led barbell 

Strength:

Every 2:30 for 3 sets:

10 touch-and-go power snatches

Then, every 2:30 for 3 sets:

10 touch-and-go power cleans

WOD: 1 mile run time trial (compare to 9/29/25, 9/24/24, 9/27/22)

(In case of rain: 2k row or ski; 4k bike erg)

Objective: We’re going all-in on barbell cycling today, with three big sets of each lift. Try to increase in load each set if you can and your form is good. Your grip gets a well deserved break while your tired legs are put to the test for a 1-mile run. Last year’s test was done on fresh legs, so see if you can match or exceed that pace even under fatigue. 

Score: max snatch/clean & time to complete 

*No CarlosWOD today.*

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

calorie row

kickstand landmine deadlift (switch halfway)

DB bench press (choose a weight you can pace)

ring rows

Saturday 9.5

Name game: How many steps does your daily skincare routine involve?

Warm up: coach-led funzies 

WOD: With a partner, 30 minute AMRAP alternating full rounds 

15/12 calorie row

9 DB front squats 50/35

6 DB burpee box step-overs 20” 50/35

How to scale: Lighter DBs, lower box. 

Objective: There’s not much to think about on today’s partner workout: when it’s your turn, it’s a sprint; when it’s your partner’s turn, it’s your rest. Try to keep the row to 1 minute or less, then pick up your dumbbells right away and try not to let go until you’re done. Set them up right in front of your box for smooth transitions. Rounds should be no slower than 2:30 each; 12+ total rounds is the goal. 

Score: rounds & reps

Sunday 9.6

Strength: bench press 10-10-10-10-10

Accessory: 5 rounds

3-5 reps tempo strict pull-up/strict banded pull-up (3 second hold at top, 3 second negative)

10 ring push-ups (or regular/box push-ups)

HYROX WOD: For time with a partner. Run together and split other movements as desired. 35 minute cap.
800m run
80 calorie row
800m run
80 weighted lunges (heavy, DB rack position)
800m run
80 KB swings
800m run
80 push-ups
800m run
80 pull-ups

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

burpee broad jumps

KB swings

Z press (sit on one or two 45lb plates if hamstrings are tight)

calorie bike

rest