Full Program May 11 to 17

Monday 5.11

Name game: What free software is so good you can’t believe it’s free?

Warm-up: 4 rounds, :20 per station, scap pull-ups, scap push-ups, kip swings, band pull-aparts; then build to bench press load

WOD: “Lynne” (compare to 7/8/24 strict, 3/17/23, 9/23/21, and 4/27/21)

5 rounds for max reps

Max reps bench press (bodyweight)

Max reps pull-ups (Rx+ strict)

Rest as needed between rounds 

How to scale: Reduce the bench press load to one you can do for 10+ reps. Do banded strict pull-ups, jumping pull-ups, or ring rows. 

Accessory (optional, if finished early): 10-15 minutes Zone 2 cardio

Objective: Lynne is a unique benchmark in that there is no time component, so you control the rest you take between rounds. Move directly from the bench press to the pull-ups, but take at least 3-5 minutes between rounds, and use that time to shake out your arms and stretch your forearms. If you’re scaling today, find a bench press weight and a pull-up progression you can do for 8 to 10 reps every round.

Score: total reps

Thrive WOD: 4 rounds, 1:20 per round, max reps

Landmine Push Press with split stance, back leg is same side as working arm

Burpee broad jump

Renegade rows

rest

Tuesday 5.12

Name game: If humans suddenly lost their ability to lie, which would be the first industry to collapse?

Warm-up: coach-led barbell 

Strength: Every 1:30 for 8 sets

1 cluster + 1 thruster + 1 push jerk

WOD: Linchpin Test 10

5 rounds for time *12 minute cap

15 wall balls 20/14

15 power cleans 95/65

How to scale: Lighter loads; lower target. 

Objective: We’re switching gears on complexity, going from simple power clean cycling to a complex with a mix of cleaning, squatting, and shoulder-to-overhead work. You’re only doing 8 working sets, so make them all count with the goal of going heavy for at least the last 2-3 rounds. The workout is one in a collection of tests put out by the longtime online affiliate CrossFit Linchpin. Unlike the strength work that precedes it, these movements are simple and light, so you should be aiming for big or unbroken sets on both skills for all five rounds. 

Score: max complex & time to complete

Wednesday 5.13

Name game: Who’s an A-list celebrity from your childhood who’s still relevant today?

Warm-up: coach-led track/mobility

WOD: 4 rounds, 1:30 per station, for max reps

ski calories

bike calories

row calories

burpee box jump 24/20

rest

How to scale: straight-arm burpees/lower box.

Objective: It’s a pure cardio grind today. It’s an easy day to coast and use for active recovery, if that’s what your body needs, or to turn off your brain, breath hard, and get sweaty for 30 minutes, if that’s what your mind needs. If reps had been prescribed today, the baseline for Rx would have been 15/station. Can you beat that standard?

Score: total reps

Thrive WOD: 3 rounds, 1min per round, max reps

Row

Curtsey Squat

Jump Rope skips

Curl and Press

Box Jump

rest

Thursday 5.14

Name game: What’s a statistic that shocked you when you first heard it?

Warm-up: 2 minutes cardio then rounds of 10 pass throughs with a lunge, 10 good mornings, 5 rope knee raises

WOD: 24 minute AMRAP

2 rope climbs

12 deadlifts 225/155

2 rope climbs

12 dumbbell front rack lunges 50/35

Rest 2 minutes

How to scale: Scale to keep each round under 4 minutes. Sub 1 full climb, 2 partial climbs, or 10 strict knee raises for each set of rope climbs. Use a lighter deadlift bar and lighter dumbbells such that you can complete each round in no more than 2 sets. 

Objective: While today’s AMRAP looks like a long slog, the built-in rest means that it should be closer to a sprint-rest style workout. The intention is that you have, at worst, a 2:1 work:rest ratio, meaning a pace no slower than 4 minutes per round, though ideally closer to 3. With proper scaling you should be able to complete at least 4+ full rounds. 

Score: rounds & reps 

Friday 5.15

Name game: What’s a company that lost you as a customer forever and what did they do?

Warm-up: jump rope tabata then coach-led shoulder mobility

Skill: handstands (wall walks, kicking up, freestanding, walking)

WOD: For time *16 minute cap

150 double unders 

1 mile run 

150 double unders

How to scale: Reduce the DU reps or modify to single-single-double or 300 singles to finish the first set in 3 minutes or less. Reduce the run distance to take under 10 minutes. Sub 2k row/ski, 4k bike erg, or 100/75 Echo bike in case of injury/rain. 

Objective: The first half of today is about getting comfortable and balanced being upside down. The second half is all about footwork with medium-length running and jump rope sandwich. Have a plan for attacking that final set of DUs with tired legs and lungs. 

Score: time to complete

Thrive WOD: 5 rounds for time, 1min per round, max reps

Alt DB snatch

Bike

Hanging Knee raise/ T2B

rest

Saturday 5.16

Name game: What’s something that’s cool if you’re 18 but weird if you’re 30?

Warm-up: coach-led funzies 

WOD: For time with a partner *30 minute cap

50-40-30-20-10

toes to bar 

back squats 115/75 (from floor; Rx+ 135/95) 

lateral burpees over bar

How to scale: Knees to elbows/chest/hips or v-ups/tuck-ups; lighter barbell; straight-arm/step-over.

Objective: Partner up for a descending ladder with some gymnastics, some squats, and a fair few burpees. Play to your strengths and divide the work as you see fit to keep moving consistently and avoid slowing down due to fatigue. A pace of 15 reps per minute or faster beats the cap. 

Score: time to complete

Sunday 5.17

No strength classes today!

WOD: 4 rounds, 1min per round, max reps

OH Lunge

Alt single arm KB swing (advanced, go from kick stand)

Ski Erg

Landmine row with straps

Rest

Hyrox: Simulation day! Time cap 90 minutes

800m run

800m ski erg

800m run

37.5m sled push

800m run

37.5 sled pull

800m run

60m burpee broad jump

800m run

800m row

800m run

150m farmer carry

800m run

75m DB walking lunge

800m run

75 wall balls