Full Program September 7 to 13

Monday 9.7

Name game: Would you rather have bionic arms or bionic legs?

Warm up: coach-led 

WOD: “Andy”

For time (Rx+ with a 20/14 vest) *40 minute cap

25 thrusters 115/75

50 box jumps 24/20

75 deadlifts 115/75

1.5 mile run

75 deadlifts 115/75

50 box jumps 24/20

25 thrusters 115/75

How to scale: Lighter barbell, lower box/step-ups. Reduce reps/run distance as needed. 

Objective: It’s Labor Day, which means it’s time for a long hero WOD. This one has some scary-big rep counts, which means putting some serious thought into what load you can manage. Scale based on your thruster capacity — minimally sets of 5+ even when fatigued — and don’t adjust up for the deadlifts. Nothing is “too light” when there are 150 reps involved. 

Score: time to complete

Tuesday 9.8

Name game: What is your ideal level of toasted for bread/bagels?

Warm up: coach-led jump rope, then muscle-up skill review

WOD: 3 rounds for time *25 minute cap

100 double unders

30 burpees to 6” target

10 muscle ups

Rest 2 minutes 

How to scale: Keep rounds under 7 minutes each. 200 singles or 2 minutes of DU attempts/practice per round; straight-arm burpees/lower target; 10-15 challenging pull-ups. 

Objective: Today’s workout is three intervals with an end goal of practicing muscle-ups (or another challenging pull) under fatigue. The jump rope and burpee buy-in will raise your heart rate and fatigue your shoulders, but try to push through the muscle-ups without big rest breaks — you’ve got 2 full minutes to recover as soon as they’re done.

Score: time to complete 

Wednesday 9.9

Name game: What made you decide to come to class today?

Warm up: coach-led track/mobility 

WOD: Every 5 minutes for 6 rounds

500m row (or ski)

During each rest interval, accumulate :30 of L-sit or tuck sit hold (5 total holds)

*Scores are Rx as long as each row is 500m, regardless of scaling on core work

**If sharing ergs have some athletes start at 2:30 

Objective: If you’re competing in the Swolestice next week, you’ve got a 500m time trial coming your way. If you’re not, rowing intervals are still good for you. You should be getting better than 1:1 rest — minus that pesky core work — so aim for a consistent, challenging pace on all 6 intervals. 

Score: fastest & slowest rows (all 6 times in SugarWOD)

Thrive WOD: 4 rounds, 1 min per station, max reps

Shuttle Runs

DB Thrusters

Burpee to a plate

Two-handed Landmine Row with straps

Rest

Cooldown/core work: ~15 minutes, 1-2 minutes per movement unless noted

2-3 min box breathing (4-4-4-4), seated

Quad stretch

10-20 tuck-ups or v-ups

Child’s pose with lat reach

10-20 tuck-ups or v-ups

Calf stretch

10-20 tuck-ups or v-ups

Thursday 9.10

Name game: If you were stranded overnight in an airport, how would you create a “bed” for yourself?

Warm up: coach-led barbell 

Strength: 10 minute EMOM (compare to 1/26/23)

1 clean pull + 1 power clean + 1 squat clean 

WOD: 8 rounds for max reps 

:30 alternating pistol squats

:15 rest

:30 hang power cleans 95/65

:15 rest

How to scale: Pistols to/from box or shrimp/curtsy/skater squats; lighter barbell that you can hang onto for the full :30. 

Objective: You have a chance to practice all elements of the clean, from the initial pull off the floor to the finishing squat position, in today’s EMOM. Add weight as you go, and try to hang onto the bar for all three reps for as long as you can. The workout is a tabata-esque couplet of single leg work and very light hang cleans. Try for consistent output on both skills.

Score: max clean complex & total reps

Friday 9.11

Name game: Would you rather climb stairs or climb a steep hill? 

Warm up: For 4 minutes, rounds of 10 band pass throughs, 10 band strict press, 10 band good mornings

Strength: strict press 5×5

WOD: AMREPs in 12 minutes

10, 20, 30 etc. 

alternating dumbbell snatches 50/35

5 wall walks after each set

How to scale: Lighter DB; partial wall walks. 

Objective: Aim for heavier loads today than you used for the 4×6 on 8/14, either building or using the same load for all 5 working sets. The workout is a challenging ascending ladder — and a final chance to practice big sets of dumbbell snatches ahead of the Swolestice. Try to at least make it through the round of 30.

Score: max strict press & total reps

Math: 2 rounds – 40 reps; 3 rounds – 75 reps; 4 rounds – 120 reps; 5 rounds – 175 reps

Thrive WOD: 3 rounds, 90 sec per station, 15 sec transition time, max reps

Bike

Bulgarian Split Squat (switch halfway)

Ski Erg

SA DB clean and push press (switch halfway)

Cooldown/core work: ~15 minutes, 1-2 minutes per movement unless noted

2-3 min prone breathing (breathe out the back/ribcage)

Couch stretch

10/side Pallof Presses

Cross-body shoulder stretch

10/side Pallof Presses

Standing hamstring stretch

10/side Pallof Presses

Saturday 9.12

Name game: What’s your favorite type of fish to eat? 

Warm up: coach-led funzies 

WOD: With a partner, 30 minute AMRAP 

40/35/30 Echo bike calories

40 pull-ups

40 dumbbell bench press 50/35

40 toes to bar

How to scale: Jumping pull-ups/ring rows; lighter DBs; knees to elbows/chest/hips.

Objective: Pick a strategy and keep it moving on today’s partner WOD. The division of labor is entirely up to you, so play to your respective strengths and strike a balance between sets small enough to stay quick but not so small that transition time becomes excessive. 

Score: rounds & reps

Sunday 9.13

Strength: front squat 10-10-5-5-3-3

Accessory: For max distance

2 minutes DB/KB front rack walking lunge

1 minute rest

2 minutes DB/KB farmers walking lunge

1 minute rest

2 minutes walking lunge

Thrive WOD: 5 rounds, 1 min per station, max reps

Bear Crawls (down and back)

Alt. KB Cleans

Alt. Box Step-ups (advanced, hold DBs)

Rest

Cooldown/core work: ~15 minutes, 1-2 minutes per movement unless noted

-2-3 min recovery breathing, laying on back (long slow exhales)

-Half-kneeling hip flexor stretch

-30-60 sec side plank

-Seated pancake stretch

-30-60 sec side plank

-Prone chest stretch with arm at 90 degrees

-30-60 sec side plank

Hyrox WOD: Individual workout, 1 round for time, 35min time cap

 400m run

 40 cal Bike

 50m Sled Pull (down-back-down-back)

 400m run

 40 Wall Balls

 400m run

 40 Burpees

 400m run

 40 Weighted box step ups

 400m run

Score: total time.