Monday 4.21

Name game: What’s the best new food/recipe you’ve tried recently?

Warm up: coach-led tabata alternating jump rope & shoulder warm-up; then review rope climbs and build to push press weight

WOD: For time *27 minute cap
1 round of
150 double unders
30 push press
6 rope climbs
Then, 2 rounds of
75 double unders
15 push press
3 rope climbs
Then, 3 rounds of
50 double unders
10 push press
2 rope climbs
*Rx load for the push press is ½ bodyweight; round down if you’re between multiples of 5. No racks.

Rx standards: Average of 50+ DU per minute, 2-3 rope climbs per minute, and sets of 10+ push presses at a time.

Scaling: If you can do the movements as prescribed but you cannot keep up the pace described above, reduce the reps for one or more movements to 120/60/40 double unders, 24/12/8 push press, 4/2/1 rope climbs.

To scale further, modify the movements based on the guidelines below.

Jump rope: Spend no more than 3:00/1:30/1:00 on attempts or accumulated double unders, or sub 1:1 single unders.

Push press: Reduce the weight to one you can do for at least 15-20 reps in a row. These should be very light for you.

Rope climbs: Do partial climbs or sub 5 strict knee raises per climb.

Objective: We’re getting the long one out of the way early this week. It will be important to pace yourself as you move through increasing rounds but decreasing reps of double unders, light push presses, and rope climbs. Plan your breaks, especially on the big sets, to avoid redlining or hitting muscle failure. It will still take a strong engine to finish this one; if that doesn’t describe you, do the scaled rep version.

Score: time to complete

Tuesday 4.22
Name game: What’s your favorite part of your daily routine?

Warm up: For 4 minutes, rounds of :30 bike, 8 squat to hinge, 8 scap push-ups; then barbell warm-up for cleans

WOD: Every 2:00 for 16 rounds
Odds: 2 rounds of “The Chief” + max calorie Echo bike
Evens: rest
*1 round of “The Chief” = 3 power cleans 135/95, 6 push-ups, 9 air squats

How to scale: Intermediate athletes should modify the movements to be able to complete two rounds of Chief in less than 90 seconds. Beginners should do 1 round of Chief.

Power cleans: These should be light. Pick a load you can do touch-and-go throughout the workout, and go from the hang if needed.

Push-ups: Elevate your hands on a box or bench. You should be able to do these unbroken for most or all of the workout.

Objective: Today we’re taking the basis of a benchmark interval WOD in “The Chief” and mixing it with some sprints on the bike. Rounds of Chief should be quick — it’s possible to do 2 in under a minute; if you’re hoping for Rx today you need to be able to consistently finish 2 in under 90 seconds. The intent is to have a minimum of :30 to bike every single round, so focus on making that happen. Once you get there, it’s a sprint — you’ve got plenty of rest before you have to go again.

Score: total calories

Wednesday 4.23
Name game: What do you drink the most of, other than water?

Warm up:
150m easy row
5 inchworms
150m row, no straps
5/side active lizard
150m row harder, as few strokes as possible
10/side front to back leg swings
150m row race pace

WOD: Every 10 minutes x 3: 1000m row

Accessory: 3-5 rounds
15 barbell bicep curls
25 banded lat pull-downs

Objective: Today is simple: the primary goal is three hard efforts on the row, between which you should have a minimum of 5 minutes of rest. Once that’s over, class is still not done: get going on the accessory work — it’s not optional!

Score: row times

Thursday 4.24
Name game: If your life was captured in the “expectation vs. reality” meme, what would the two pictures be?

Warm up: coach-led barbell

Strength: 12 minute EMOM
power snatch + squat snatch

WOD: 3 rounds for time *10 minute cap
20 barbell overhead lunges 95/65
20 v-ups

How to scale: Prioritize high quality movement over Rx movement.

Lunges: Reduce the weight and/or do front rack lunges. You should be able to complete each round in 2-3 sets.

V-ups: Do tuck-ups or sit-ups.

Objective: Today’s snatch complex is analogous to the clean complex we did last Friday. As always, build in load throughout the EMOM as long as you’re moving well. The workout is a quick couplet that will put your midline to the test. Strive for a good overhead position on the lunges and don’t get sloppy on the v-ups.

Score: max snatch complex & time to complete

Friday 4.25
Name game: What’s your favorite movie soundtrack?

Warm up: for 5 minutes, rounds of 5 scap pull-ups, 5 burpees, 10 kip swings, 10 step-ups

WOD: Four 6-minute AMREPs, rest 2 minutes between. Each interval, restart with 5s.
Rounds 1 & 3:
5, 10, 15, etc.
pull-ups
burpee box jumps 24/20

Rounds 2 & 4:
5, 10, 15, etc.
toes to bar
DB burpee deadlifts 50/35

How to scale: Pick skills that you can do unbroken for at least the sets of 5 and 10. You should be able to finish at least the round of 15 every time.

Pull-ups: Sub ring rows or jumping pull-ups unless you can do at least 5 consecutive strict pull-ups.

Toes to bar: Do knees to elbow, chest, or hips.

Burpee box jumps: Do straight-arm burpees and/or jump to a lower box.

DB burpee deadlifts: Do straight-arm burpees and/or use lighter dumbbells.

Objective: We’re capping off the week with some repeating AMREPs, each mixing a lat-intensive hanging skill with variations on the burpee. At 6 minutes, these are not true sprint/rest intervals, but you should be moving the whole time and aiming to match or even exceed your first rep counts on the second time through each AMREP. This will require both proper pacing and proper scaling — make sure you’re picking skills you can consistently do for at least 10 unbroken reps, with a goal of finishing at least the round of 15 in every interval.

Score: total reps (4 separate scores in SugarWOD)

Math (per interval): Finished the 15s – 60 reps; 20s – 100 reps; 25s – 150 reps.

Saturday 4.26
Name game: What town were you born in?

Warm up: coach-led funzies

WOD: “Manion” (compare to 9/15/23)
7 rounds for time *40 minute cap this is a hard cutoff
400m run
29 back squats 135/95 (racks optional)
*This can be done solo (Rx) or with a partner. With a partner, you have a choice of running together or running 200m each; split the squats as desired.
**In case of rain, sub 500m row, 1000m bike erg, or 24/18 calorie Echo bike

Rx standards: The squat load should be no more than 50% of your 1 rep max. Running a 10-minute mile should be easy for you on fresh legs.

How to scale (solo): Reduce the barbell load to one you can do for 15+ reps at a time and/or reduce the reps to 15-20 squats per round. You should be able to do these in 1-3 sets every time. Reduce the distance on the run to take under 3 minutes each time or cut the WOD to 5 rounds.

How to scale (partner): Reduce the barbell load such that you’re doing 1-2 sets each every round and split the work on the runs if needed to keep each 400m under 3 minutes.

Objective: “Manion” is a hero WOD that gyms around the world do around this time every year to honor Travis Manion, a first lieutenant in the U.S. Marine Corps who died in combat in Iraq on April 29, 2007. It’s meant to be challenging, but keep in mind that the volume of back squats is extremely high — 203 reps as prescribed — so don’t let ego or peer pressure get in the way of smart choices about scaling the weight, the reps, or both; and bear in mind that pace faster than 5:40 per round is needed to finish. Learn more about the WOD and the Travis Manion Foundation at www.travismanion.org/events/manion-wod.

Score: time to complete

Sunday 4.27
Strength: 20 minute EMOM
Odds: 5 bench press
Evens: farmers carry