Full Program March 30 to April 5

Monday 3.30

Name game: What’s the most fun parade you’ve watched/been in?

Warm up: 2 minutes coach-led jump rope then rounds of 8 band strict press, 8 band pull-aparts, 8 kip swings 

Strength: strict press 5×5

WOD: For time *12 minute cap

30-20-10

pull-ups

150-100-50

double unders

How to scale: Sub jumping pull-ups or ring rows; spent 3-2-1 minutes on DU practice/attempts or sub 2x single unders.

Objective: Like the bench press two Fridays ago, we’re returning to strict press after an Open-induced hiatus. Compare your loads today to the 4×6 on February 5, trying to go consistently heavier either in building across or maintaining the same load for all working sets. The WOD is a relatively quick descending couplet. Try not to get hung up on either skill — you should be able to maintain sets of 5-10 on the pull-ups and 25+ on the jump rope without requiring long breaks.  

Score: max strict press & time to complete 

Tuesday 3.31

Name game: What’s the most interesting animal you’ve seen outside of a zoo/aquarium setting?

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

Strength/WOD: Every 2 minutes for 12 rounds (24 minutes)

Odds: 7 touch-and-go power cleans* + max calorie bike

Evens: rest

*Aim to use the same load for all 6 rounds but adjust if necessary. 

Accessory: 3-5 rounds

10 DB floor press

20 DB renegade rows

Objective: We’re turning our focus from the full squat variations of lifts to some barbell cycling practice, made more challenging by pairing each lifting set with some sprinty cardio. You’ve got 2 minutes of rest between sets, so push yourself on both loading and bike effort. 

Score: clean load & total calories

Wednesday 4.1

Name game: What’s an April Fools joke you fell for/almost fell for?

Warm up: coach-led track/mobility

WOD: 4 rounds, 75 seconds per station, for max reps

300/250m row

max reps sit-ups

300/250m ski

max reps alternating lunges

rest 

Rx+ option: hold a dumbbell at your chest for both the sit-ups and lunges. 

Objective: Welcome to the first day of our hybrid Hyrox/CrossFit classes. Today’s WOD has variations of three skills seen in Hyrox races, plus some sit-ups for added core work. A pace of 2:15/2:05 per 500m or faster is required to complete the prescribed row and ski distances within the allotted time, so watch your pace there, then go hard on the two scored skills. For an added challenge, add weight to both, especially if the row and ski paces are not challenging for you. 

Score: total reps

Thursday 4.2

Name game: How comfortable are you driving a car with manual transmission? 

Warm up: for 5 minutes, rounds of 20 jumping jacks, 10 pass throughs, 5 inchworms, 5 rope knee raises

WOD: 5 rounds for time *25 minute cap

21 bar-facing burpees

15 power snatches 115/75

3 rope climbs

How to scale: Do straight arm burpees and/or step over. Reduce the snatch load and/or go from the hang to maintain sets of 3-5 reps at a time. Sub partial rope climbs or 5 strict knee raises per climb. 

Objective: In contrast to yesterday’s long and low-skill workout, today’s long triplet features slightly more advanced barbell and gymnastics skills. Slow and steady wins the race on the snatches and burpees, then commit to a pace on the rope climbs: one every :20, :30, etc. — whatever is realistic for you. The cap allows up to 5 minutes per round, but sub-20 is an attainable goal for stronger athletes. 

Score: time to complete

Friday 4.3

Name game: What’s your favorite muffin?

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

Prep: build to starting pause squat load/box height

Strength/WOD: Every 2:30 for 30 minutes (12 sets)

Intervals 1-4: 1 pause front squat (3 seconds) + 3 box jumps

Intervals 5-8: 1 1 ¼ front squat + 3 box jumps

Intervals 9-12: 1 front squat + 3 box jumps

*Aim to build in weight for each style of squat. Immediately after each squat, perform 3 box jumps. The height is athlete’s choice, but it should feel non-trivial without feeling unsafe. Rest for the remainder of the interval, adding weight for the next round if desired.

How to scale: If you’re newer to squatting and not yet comfortable with “heavy,” do 3-5 reps in each interval. 

Objective: It’s the finale of our mini front squat/box jump cycle, combining both skills into an EMOM with a goal of 12 heavy reps across three squat variations, plus a decent number of challenging box jumps. As in previous weeks, the squat work is the WOD, so make sure you’re thoroughly warmed up and ready to make those 12 working sets count. 

Score: max squat (note box height)

Saturday 4.4

Name game: Peeps, jelly beans, or chocolate Easter eggs?

Warm up: coach-led funzies 

WOD: With a partner, 30 minute AMRAP

400m run

20 devils presses 50/35

400m run

40 toes to bar

*Run together, divide the other work as desired

How to scale: In case of rain, sub 500m row for the run (shared). Use lighter DBs to allow sets of 3+ devils press. Reduce T2B range of motion to allow sets of 5+ reps. 

Objective: This week’s partner WOD, like the last two, has you and your partner running together then diving up the remaining work. The runs are shorter this week, so pick up the pace, then break the other work into small, manageable sets so that you’re switching off before your grip fatigues or you start to slow down. 

Score: rounds & reps

Sunday 4.5

Strength: 20 minute EMOM 3 power cleans

Hyrox: 1 round for time. 30min min cap.

1000m run

30 wall balls

100m Carry (down and back four times)

25m Burpee Broad Jump (down and back once)

1000m run

37.5m OH Lunge (down-back-down)

500m Ski Erg

30 KB swing

1000m run

30 Pull-ups/ ring row

25m Sled push (down and back once)

500m row