Full Program May 18 to 24

Monday 5.18

Name game: What’s a TV show that had you hooked from episode 1?

Warm up: 6 minute EMOM

Odds: bike

Evens: 5 squats to hinge, 5 jumping squats, 5 monster walks

Strength: front squat 5×5

WOD: For time *5 minute cap (run 2 heats if needed)

15/12 calorie Echo bike (18/15 bike erg)

15 burpee broad jumps 4’

15/12 calorie Echo bike

How to scale: Reduce the bike calories to take less than 1 minute for the first set; straight-arm burpees/shorter jump. Beginners who can’t yet achieve sprint intensity should do AMRAP 5 of 8 calories, 8 burpee broad jumps.

Objective: We’re starting the week with some heavy front squats, this time with no box jumps to interfere. We haven’t done this rep scheme in some time so aim to build in load over 5 heavy sets and see where your strength is. This rep scheme will be repeated in strength class on May 31. The workout should be an all-out sprint, with the potential to be done in under 3 minutes. If that sort of effort is not yet possible for you, opt for the AMRAP scaling. 

Score: max squat & time to complete

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

alternating lateral lunge with KB at feet

jump rope

alternating KB clean

row

single arm overhead sit-ups

rest

Tuesday 5.19

Name game: What topic could you give a TED talk on without preparation? 

Warm up: for 4 minutes, rounds, of 20 jumping jacks, 10 pass throughs, 10 calf raises; then coach-led jump rope review

Skill: jump rope — 8-10 minutes to work on singles, doubles, triples, or crossovers

WOD: For total reps; each tabata is 8 rounds of :20 work/:10 rest

tabata ring rows

tabata KB floor press (choose your own load)

tabata knees to elbow

tabata double unders

*First 3 skills can be done in any order to share rings and KBs; everyone should jump rope last

How to scale: Knees to chest/knee raises; attempts/S-S-D/singles.

Objective: Last Friday started with gymnastics skill and ended with a lot of jump rope; today that’s mostly reversed with some jump rope skill to start followed by some gymnastics-driven tabatas. Muscle fatigue will be the limiting factor on most of these so don’t go out too hot in the early intervals.

Score: total reps

Wednesday 5.20

Name game: On a 1-10 scale, what’s your energy level today?

Warm up: coach-led track/mobility

WOD: 4 rounds for time *28 minute cap (compare to 3/28/22)

30 plate overhead lunges 45/25

30 box jumps 24/20

30/24 calorie row or ski

*start on any skill to share equipment

How to scale: Use a lighter plate or do unweighted lunges; jump to a lower box. 

Objective: This workout is very similar to one we did in 2022. At that time, many athletes struggled to finish within the original cap of 22 minutes, largely slowed down by the lunges. Today you’ve got more time — and a slightly different version of the lunge — so pace wisely and get it done. 

Score: time to complete

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

single arm alternating DB thruster 

single arm landmine row

bike

rest

Thursday 5.21

Name game: What’s the yummiest thing to dip a chip in?

Warm up: for 4 minutes rounds of 10 kip swings, 10 stiff-leg deadlifts, 5 inchworms; then coach-led barbell/skill review

WOD: Every 2 minutes for 10 rounds, each for time 

3 muscle-ups

5 power cleans 155/105

7 burpees

How to scale: 3-6 strict pull-ups (C2B, chin over bar, banded) or challenging ring rows; lighter barbell to allow 5 quick singles or touch-and-go sets/go from the hang if needed; straight-arm burpees. If you’re struggling to finish rounds in time, first make the cleans lighter, then scale the muscle-ups. Don’t cut burpee reps! 

Objective: The skills in today’s sprinty intervals decrease in complexity as you move through each round, which means you should be able to maintain a quick pace rather than slowing down toward the end of each round. You create your own rest today; aim for at least 30-45 seconds between rounds. Note that if you’re struggling to keep up, the burpees are the last place to scale: everyone should be getting in 70 burpees today. If you’re worried about beating up your hands ahead of Murph, there’s no shame in scaling to a strict pull-up or ring row variation. 

Score: fastest/slowest rounds (10 times in SugarWOD)

Friday 5.22

Name game: What’s your earliest memory?

Warm up: 400m run then coach-led barbell

Strength/prep: 10 minutes to build to a heavy single in the complex

snatch high pull + muscle snatch + 3 overhead squats

WOD: “Nancy” (compare to 8/26/24; 10/11/22)

5 rounds for time *20 minute cap

400m run

15 overhead squats 95/65 (from floor) 

How to scale: Reduce the OHS load to one you could do for 15 unbroken reps when fresh. Sub front squats if needed. Sub 500m row or 25/18 Echo bike for the run in case of rain/injury. 

Objective: We’re starting the day with some snatch skill work that should double as your opportunity to build up to or past the overhead squat load you plan to use for the workout. The meat of the day is the benchmark “Nancy.” Executing this well means making yourself uncomfortable on the runs and trying to stay as unbroken as possible on the squats. Average times are 16-17 minutes; going sub-13 is great. 

Score: time to complete 

Thrive WOD: 4 rounds, 45 seconds on, 15 seconds off, for max reps

landmine rotational pull to press (left) 

landmine rotational pull to press (right) 

small sled prowler

bodyweight beast row

Saturday 5.23

Name game: What’s for lunch today? 

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMREP

Max calorie Echo bike, 1 minute per partner

30 partner med ball sit-ups 20/14

20 handstand push-ups

*Alternate who bikes first each round; MB sit-ups follow Swolestice standard; split the HSPU as desired. 

How to scale: Lighter med ball; 1-2 ab-mats, z-press, or pike push-ups

Objective: With a very long WOD coming up on Monday, this week’s partner WOD is tamer than usual. It’s an individual effort on the bike, teamwork on the med ball sit-ups, and a strategic division of the handstand push-ups. Aim for roughly 5 rounds. 

Score: total reps

Sunday 5.24

Strength: Every 3 minutes for 7 sets: 3 deadlifts, building as you go

Accessory: 10 minute EMOM

Odds: heavy farmers carry

Evens: 8-12 reverse burpees

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

landmine leaning lunge

plate G2O

split carry (one hand overhead, one hand in farmer carry)

ski erg

rest

HYROX:

Skill: Coach-led “goat” work/discuss strategy for the race next weekend

WOD: For time:

1000m run

80m burpee broad jump

1000m run