Full Program June 1 to 7

Monday 6.1

Name game: What’s your policy on answering calls from unknown numbers? 

Warm up: 6 minute EMOM

Odds: jump rope practice

Evens: AMRAP 8 band pull-aparts, 8 pass-throughs, 4 divebomber push-ups

Strength: bench press 4×10

WOD: For time *14 minute cap

150 double unders

10 wall walks

100 double unders

30 handstand push-ups

50 double unders

How to scale: Spend 3/2/1 minutes per set on DU practice or single-single-double or sub 2x single unders. Do partial wall walks. Use 1-2 ab-mats or sub pike push-ups or z-press. 

Objective: We worked down to sets of 2 on bench press; now we’re starting over with higher reps. It’s your choice to build or use the same load across for today. The WOD has more pressing with a handstand focus alongside a decent volume of double unders. Go in with a pacing plan to avoid over-fatiguing your lungs or shoulders. 

Score: max bench & time to complete

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

row

plate overhead alternating lunge

jump rope

DB cleans

ski erg

rest

Tuesday 6.2

Name game: What was the last guided tour you took? 

Warm up: coach-led barbell

Strength: 10 minute EMOM

3 hang power snatches

WOD: 12 minute EMOM

In 45 seconds: 15 pull-ups

:15 rest

In 45 seconds: 12 hang power snatches 75/55

:15 rest

In 45 seconds: max calorie Echo bike  

:15 rest

How to scale: Reduce reps to 10 pull-ups per round or sub jumping pull-ups or ring rows. Reduce the snatch load to complete 12 reps in 1-2 sets.

Objective: After maxing out from the floor last week, we’re working from the hang for the next couple of weeks. Aim to build in load over the course of today’s EMOM. The WOD also follows an EMOM format, with what should be quick sets of pull-ups and more hang snatches followed by a hard effort on the bike. The built-in rest is brief, but make sure you use some of that time to shake out your arms and preserve your grip.  

Score: max snatch & total calories

Wednesday 6.3

Name game: What’s the ideal banana ripeness for you? 

Warm up: coach-led track/mobility 

WOD: 6 rounds for max reps

Minute 1: DB front rack walking lunges 50/35 (1 lunge = 1 rep)

Minute 2: calorie ski

Minute 3: DB farmers carry 50/35 (25’ = 1 rep)

Minute 4: v-ups

Minute 5: rest

How to scale: Lighter DBs, tuck-ups.

Objective: Today’s station-style WOD features four movements that all hit your core in various ways. While some stations lend themselves to higher rep counts than others, aim to accumulate roughly the same total reps per round from start to finish. 

Score: total reps

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

Bulgarian KB clean

ring rows/strict pull-ups

bike

rest

Thursday 6.4

Name game: What is your favorite charity/cause to support?

Warm up: pizza delivery game then coach-led barbell

WOD: FYR Ignite 2026

14 minute AMRAP

19 hang power cleans

14 shoulder-to-overheads

19 burpees over bar

*Barbell load is athlete’s choice. 95/65 is a good option for most intermediate/advanced athletes. 

Rest 1 minute, then for time:

500m row 

OR 400m run, 1K bike, 2:00 max reps DU, or 2:00 max reps thrusters.  

Objective: Today’s workout is the annual Ignite WOD for FYR, an organization that provides fitness and leadership development for underserved communities. There is no prescribed load, so pick a weight that makes the WOD fun and challenging for you. “Rx” is to follow the AMRAP with a hard 500m row, but there are several alternatives if no rowers are available. If you’d like to support FYR, click here.

Score: rounds & reps and row time 

Friday 6.5

Name game: What item are you most likely to forget when you leave the house? 

Warm up: 2 minutes cardio then rounds of 5 monster walks, 10 med ball squats, 10 sit-ups to straddle 

Strength: back squat 5×3

WOD: For time *10 minute cap

42-30-18

medicine ball cleans 20/14

21-15-9

toes to bar

How to scale: Lighter med ball; knees to elbows/chest/hips. 

Objective: If possible, refer back to your 5×5 back squat loads from April 12, May 1, and/or May 10 and aim to build on those for five challenging sets of 3 today. The squats are the focus; the WOD is a quick burner couplet. Try for big sets on the med ball cleans and do what works for you to get through the toes to bar efficiently. A pace of 13-14 reps per minute beats the cap. 

Score: max squat & time to complete 

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

KB swing (advanced: swing with side step)

burpee box jump

bear crawl

hanging knee raise

rest

Saturday 6.6

Name game: What kind of photo do you most often post on Instagram? 

Warm up: coach-led funzies 

WOD: With a partner, 4 rounds for time *32 minute cap

800m run (together)

15 muscle-ups

How to scale: Sub 15-30 reps each of a challenging pull-up and dip. In case of rain split a 1200m row or 50/35 calories on the bike. 

Objective: We’re getting our miles in for the week with a solid dose of high-skill gymnastics on the side. You don’t need your legs to do muscle-ups, so make sure you’re pushing the pace on the run, then find a way to challenge yourself in your approach to the muscle-ups. 

Score: time to complete 

Sunday 6.7

Warm up: 5 minutes cardio + coach’s choice

Strength: strict press 5×3, then push press 5×5, building in load across 

Accessory: 4 rounds for quality

20m/side offset DB or KB carry (one arm overhead, one arm front rack)

20 push-ups 

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

alternating DB snatch

burpee to plate

alternating lunges/jumping lunges

alternating gorilla rows

shuttle runs

rest

HYROX WOD: For time, partitioned anyhow:

2000m run

40 wallball lunge

sled pull (down, back, down)

20/side landmine clean & jerk

500m ski erg

40 v-ups/tuck-ups