Monday 4.29
Name game: How long is it from when your alarm goes off ‘til when you start work for the day?

Warm up: for 4 minutes complete rounds of 20 jumping jacks, 10 band pass throughs, 10 band strict press, 10 kip swings

Strength: strict press 5×5

WOD: For time *10 minute cap
9-7-5
bar muscle-ups
21-15-9
push jerks 115/75 (no racks)

How to scale: Modify to finish each skill in 3 sets or fewer.

Bar muscle-ups: Make attempts, reduce to 7-5-3 or 6-4-2 reps, or sub a challenging pull-up + a challenging dip.

Push jerks: Reduce the weight to one you can do for 10+ reps in row.

Objective: Last week we started on a bench press cycle; in alternate weeks we’ll be progressing through strict presses. Today’s 5×5 operates on the same principle as last week’s bench: build or use the same weight across, but make every working set heavy. The workout is a relatively quick couplet of pushing and pulling. The push jerks should be light to moderate such that you’re getting through each round in 2-3 sets max; on the muscle-ups, take some risks: if you’re doing unbroken sets of 9 and 7 pull-ups/dips, it’s too easy. 

Score: strict press weights & time to complete

Tuesday 4.30
Name game: What is your favorite source of protein?

Warm up: 2 minute run/bike/row then rounds of 10 good mornings, 10 glute bridges, 10x air squat + 2 lunges

Strength: deadlift 3×5
*Same load for all 3 sets

WOD: 5 minute AMRAP
1 power clean
2 front rack lunges (L+R=2)
3 front squats
*Load is the athlete’s choice. Score is weight used multiplied by total reps.

Objective: In March and April we cycled through front and back squats, building to a max front squat while incorporating medium-heavy deadlift work in conditioning pieces. This month will be the opposite, with strength work focused on the deadlift. The workout offers a choice: do you hang on for big, quick sets with a very light load, or do you cycle through more deliberately with a moderate load? Either way, this is a short workout, so make a choice that lets you avoid any long rests.

Score: deadlift weights & WOD points (weight x reps)

Wednesday 5.1
Name game: What’s the most burpees you’ve done in a single workout?

Warm up: 400m run then track-style

WOD: For time *35 minute cap
1 mile run
100 burpees
1 mile run
*in case of rain/injury: 100/70 calorie Echo bike; 4k C2 bike
**Rx+ wear a 20/14 weight vest

Accessory (optional): 3 rounds for quality
12 DB bicep curls
12/12 DB bent over rows

How to scale: Consider reducing the run distance if you cannot finish a mile in under 12 minutes. Sub straight-arm burpees if needed. Beginners who will drastically reduce the volume on Murph should do the same here: 800m-1200m runs, 50-75 burpees.

Objective: It’s May, which means that Murph is coming up at the end of the month. We’re starting our prep with an all-bodyweight WOD bookended in the same way as Murph: with 1 mile runs, optionally with a weighted vest. In the middle is a hefty dose of burpees: the best way out is through, so keep moving and try to find a sustainable pace.

Score: time to complete

Thursday 5.2
Name game: What keeps you up at night?

Warm up: 2 minutes of jump rope then coach-led barbell

Strength: 12 minute EMOM
hang squat snatch + squat snatch

WOD: 4 rounds, working 3:00 on, 1:00 off, for max hang snatches
75 double unders
25 v-ups
Max rep hang power snatch 115/75

How to scale: Modify so that you’re getting at least :30 for snatches each round.

Double unders: Reduce the reps, do single-single-double, or make attempts for no longer than 1:30 each round. Otherwise, sub 12/9 calorie Echo bike.

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

Hang snatches: Reduce the weight to one you can do for sets of at least 3-5 reps at time. Sub hang cleans if you’re not comfortable with snatches at high intensity.

Objective: The snatch work today adds complexity to the power snatch version of this complex we did two weeks ago with full squat snatches. As always, technique comes first, but build in weight if you’re moving well. The workout is four quick intervals that ask you to move a moderate snatch load under fatigue. They’re from the hang to eliminate quick singles as a viable option: how long can you hold on?

Score: max snatch complex & total hang snatches

Friday 5.3
Name game: If you had an imaginary friend, what would you name them?

Warm up: 3 minutes cardio of choice, then 2 rounds of 10 scap pull-ups + 5 kip swings, 10 scap push-ups + 5 dive-bomber push-ups, 10 squat to hip hinge

WOD: “Chelsea”
30 minute EMOM
5 pull-ups
10 push-ups
15 air squats
*If you have completed Rx Chelsea previously, consider adding 1 rep to each skill (6-11-16).

How to scale: If you can do all of the skills as written but not at the volume prescribed, scale by reducing the reps (e.g. 4-8-12; 3-6-9; 5-5-15, etc.). Modify the pull-ups to jumping pull-ups or ring rows and elevate your hands for the push-ups as needed.

Objective: Murph prep continues! Chelsea is a classic and extremely challenging benchmark that uses the framework of Cindy in an on-the-minute format that carries the potential to accumulate a high volume of each skill. That said, finishing all 30 rounds — whether Rx or with scaled reps and movements — is a major achievement, not an expectation. Aim for a minimum of 15 full rounds of whatever modification you pick, bearing in mind that taking full minutes off can be a good strategy. See 10/11/21 for past results.

Score: total rounds completed
*You do not need to finish all 30 rounds for your score to count as Rx so long as you’re doing the prescribed skills and 5-10-15 rep scheme.

Saturday 5.4
Name game: Would you rather be constantly followed by a marching band or by a person narrating your life?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP
1000m row*
50 box jump overs 24/20
50 alternating single arm devils press 50/35
*Partners must switch every 250m and alternate who rows first each round. Split the other work as desired.

How to scale: Ensure you can do at least 8-10 reps at a time of each skill.

Box jump over: Jump over a lower box.

Devils press: Use a lighter dumbbell and/or do straight-arm burpees.

Objective: The division of work and rest on the row is set, but the other ⅔ of this partner workout are up to you. Both skills should allow you to do fairly large sets without breaking, so this means you should be moving through them quickly. Plan to switch off with your partner before fatigue sets in and you start slowing down substantially.

Score: rounds & reps (row = 100 reps)

Sunday 5.5
Strength: 16 Minutes EMOM Back Squat – 2 reps w/ pause 75% to 85% of 1RM
Accessory:
DB Bench Press: 3×12
Box Jumps: 3×5