Full program March 23 to 29

Monday 3.23

Name game: What fictional character do you want by your side during a zombie apocalypse?

Warm up: coach-led barbell

Strength: Every 1:30 for 10 sets

3 position squat snatch

WOD: 10 minute AMRAP

10 alternating dumbbell snatches 50/35

5 strict pull-ups

How to scale: Use a dumbbell light enough to stay unbroken. Sub jumping pull-ups with a slow negative or 5-10 challenging ring rows. 

Objective: Exactly like last Tuesday, we’re working squatting variations on the Olympic lifts with some extra rest built in to allow challenging loading toward the end of the EMOM. The WOD is a short AMRAP that mixes the quick, heart rate-spiking DB snatch with slower strict gymnastics. To be successful, keep the snatches unbroken but break up the pull-ups more than you think you need to from the start. 

Score: max snatch and rounds & reps

Tuesday 3.24

Name game: If your car had vanity licence plates, what would they say?

Warm up: 6 minute EMOM

Odds: row

Evens: AMRAP 4 inchworms, 6 scap push-ups, 8 step-ups 

WOD: Six 5-minute intervals

In 5 minutes: 40 burpee box jump-overs 24/20

In 5 minutes: row 1,000m

In 5 minutes: 40 lateral burpees over DB

In 5 minutes: row 1,000m

In 5 minutes: 40 burpees to 6” target

In 5 minutes: row 1,000m

*Use a 5-minute stagger in a big class so that everyone starts on burpees. Subbing 1k ski for the row is also considered Rx. 

**See 4/23/25 to compare previous 1k row times.

How to scale: Reduce the row distance and burpee reps to take under 4:30. Sub straight-arm/stepping variations of burpees and reduce box/target heights as needed. 

Objective: If endurance is your goal, you’ve picked the right workout. There’s no need to sprint through the burpees; you just need to get them done, ideally with some time to spare to recover for the row. 10 reps/minute is a good goal pace. The rows are what count today. Try to keep your pace consistent even as fatigue builds. 

Score: 3 row times

Wednesday 3.25

Name game: How many web browser tabs do you typically have open at once?

Warm up: 6 minute EMOM

Odds: bike

Evens: AMRAP 10 reverse lunges, 10 narrow stance squats 

Skill: coach-led mobility/pistol review

WOD: 12 rounds for total calories 

1 minute: 8 alternating pistols + max calorie Echo bike

1 minute: rest

How to scale: Spend less than :30 per round on pistols. Go to or from a box or sub a challenging lunge variation (skater/curtsy/shrimp squats).

Objective: We’re changing gears from yesterday’s cardio slog to cardio sprints. Use the first half of class to work on the skill and mobility required to perform pistol squats, then pick a version of the skill you’ll be able to knock out quickly for a decent total volume — 96 reps — to get to the scored portion of the workout on the bike. Push hard there; you’ve got a full minute of rest between rounds.

Score: total calories

Thursday 3.26

Name game: What’s an unusual smell that you enjoy?

Warm up: coach-led jump rope warm up then skill review

WOD: 3 rounds for time *30 minute cap

90 double unders

30 push presses 95/65

30 toes to bar

9 wall walks

How to scale: Spend no more than 1:30-2 minutes per set on DU work; use a lighter bar to allow sets of 10+ push presses; reduce range of motion to knees to elbows/chest/hips; and do partial wall walks. 

Objective: It’ll take strong shoulders and strong gymnastics to beat the cap on today’s longer WOD. Pace yourself from the start knowing that muscle fatigue will catch up with you quickly on all but the jump rope. A pace of 10 minutes or faster per round beats the cap, and the wall walks at the end will eat up a decent chunk of that. Have a plan and try to stick to it: buy yourself time and some shoulder recovery on the jump rope so that you can have 2-3 minutes each on the remaining skills. 

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

Friday 3.27

Name game: You’re taking an impromptu road trip. Are you headed north, south, or west?

Warm up: 2 minute run/bike/row then rounds of 10 jumping squats, 5/5 active lizard, 5 monster walks

Skill: lateral box jumps (over PVC between boxes)

8-10 minutes to work up to a challenging set of 2 (1 rep each direction)

*Between sets, get your wrists ready to front squat with wrist circles and kneeling wrist extensions. 

Strength: build in load for 7 sets of the complex:

1 pause front squat (3 sec at the bottom) + 1 1¼  front squat + 1 front squat

Objective: The explosivity theme from last week continues with another box jump variation — this one practicing lateral movement — and a front squat complex that emphasizes power from the bottom position. The 1¼ front squat will be new to many of you, but it’s good practice for heavy squats and heavy cleans. Like last week, the squats are the WOD, so get heavy! 

Score: max squat 

Saturday 3.28

Name game: Is it Pork Roll or is it Taylor Ham — or is it gross no matter what you call it? 

Warm up: coach-led funzies

WOD: With a partner, 2 cycles, 15 minutes each, of: 

1 mile run

AMRAP in remaining time:

10 power cleans 185/125

10 muscle-ups

*No rest between cycles. Pick up the AMRAP where you leave off. Run together; switch as desired on the couplet. 

How to scale: Reduce the run distance to finish in under 10 minutes. In case of rain/injury sub 2k row/ski, 4k C2 bike, or 100/70 calorie Echo bike per partner. Reduce the clean load to a challenging, not-that-quick single. Sub double reps of a challenging pull-up or ring row and a challenging dip.

Objective: More running! The total distance is the same as last week, but you’ll be knocking it out in bigger chunks with the goal of buying your team as much time as possible to accumulate rounds of the heavy and high skill AMRAP that follows. Switching off very small sets — even singles — is a reasonable strategy. 

Score: rounds & reps

Sunday 3.29

Strength: deadlift 5×5

HYROX:

Partner workout! You’ll work 3min 30 seconds at each station before rotating. You will have 30sec of rest between stations. For the runs, you jog together going to our 200m marker and back until the end of the interval. For each workout station, do a full round before your partner takes over.

Run

*5-10cal Ski Erg (choose enough calories to challenge yourself and then stick to that number until the interval is completed)

Run

40’ Sled push

Run

40’ Burpee Broad Jump

Run

40’ DB Lunge