Monday 1.8
Name game: Why did your parents give you the name they did?

Warm up: “Roxanne” burpees then movement review

WOD: Every 8 minutes for 4 rounds, each for time
15 burpee pull-ups
1 round of dumbbell DT 50/35
15 burpee box jump-overs 24/20
1 round of dumbbell DT 50/35
*round of dumbbell DT = 12 deadlifts, 9 hang power cleans, 6 shoulder to overhead

How to scale: Modify so that you’re able to complete each round in under 7 minutes.

Burpee pull-ups: Do straight-arm burpees and jump to a lower pull-up bar or do 15 burpees + 15 ring rows. Reduce the reps if needed to finish each set in under 2 minutes.

Dumbbell DT: Use dumbbells light enough to do each movement in the complex unbroken. Each round should take less than 1:30.

Burpee box jump-overs: Do straight-arm burpees and jump or step over a lower box. Reduce the reps if needed to finish each set in under 2 minutes.

Objective: The week starts with some medium-length intervals, with the goal being four 5-7 minute efforts. Bear in mind that you create your own rest today — aim to get at least 1 minute but ideally 2-3. The goal is not 32 straight minutes of work, so make the necessary adjustments to ensure you’re hitting the intended work-rest stimulus.

Score: fastest & slowest rounds (note all 4 in sugarwod)

Tuesday 1.9
Name game: What’s a food item that’s hard for you to resist when you see it on a restaurant menu?

Warm up: for 4 minutes complete rounds of 20 single or double unders, 10 pass throughs with a lunge, 5 sotts press

Strength: overhead squat 5×5

WOD: 8 minute AMRAP
6 squat snatches 115/75
40 double unders

How to scale: This is a short workout. Make sure you can keep moving for the full 8 minutes.

Snatches: Reduce the weight so that you can do quick singles or touch-and-go reps. If needed, go from the hang and/or do a power snatch followed by an overhead squat.

Double unders: Spend up to 1 minute per round making attempts or accumulating single-single-doubles or sub 10/8 calorie bike.

Objective: The focus today is on the overhead squats. Aim for a moderate-heavy weight for each of your 5 working sets, either sticking with the same load for all 5 or building to a heavy 5 for the day, as you prefer. The workout is quick: make sure you can cycle through the snatches relatively quickly and limit the time you spend being tripped up by double unders.

Score: OHS weights and rounds & reps

Wednesday 1.10
Name game: Which did you enjoy most: Barbie, Oppenheimer, or neither?

Warm up: 2 minutes each, bike and row

Movement prep: Review TGU and build to a moderately heavy single for the day.

WOD: 4 rounds for time *30 minute cap
1 minute max calorie row/Echo bike
1 minute max calorie Echo bike/row
Turkish get-ups 24/16
*Complete 50/40 reps every round, totaling your calories and completing any remainder in TGU. For example, a man who gets 26 calories on the row and then 18 on the bike would need to do 6 TGU to finish the round. A woman who bikes 12 calories and then rows 19 would need to do 9 TGU. It is theoretically possible to complete rounds — or even the whole WOD — without doing any TGU.

How to scale: Reduce the target reps so that you’re keeping your total Turkish get-ups under 10 per round and reduce the weight of the TGUs such that you can do 3-4 in a row on each side. A good way to set your target reps is to estimate the maximum calories you can sustainably get on the machines then add 3-5 to that number.

Objective: The goal today is to keep this from becoming a Turkish get-up workout. Row and bike hard! You’ll be keeping your own time on the machines, so you don’t have to rush between them. If an extra few seconds of rest will let you get a few extra calories, you’ll come out ahead by reducing the time you’ll need to spend on TGUs. Once you get there, they are not a movement to rush through! Slow is smooth and smooth is fast.

Score: time to complete

Thursday 1.11
Name game: What wildly unrealistic gift (e.g. a pony) did you ask for as a kid?

Warm up: 2 minute bike/row then coach-led barbell

Strength: 15 minute EMOM
Minutes 1-7: 2 muscle cleans
Minute 8: rest
Minutes 9-15: 2 power cleans

WOD: “Nasty Girls”
3 rounds for time *15 minute cap
50 air squats
7 ring muscle-ups
10 hang power cleans 135/95

How to scale: This is a benchmark workout, so get as close as you can to Rx without sacrificing safety or technique.

Ring muscle-ups: Do attempts or bar muscle-ups, or do 2 challenging pull-ups and 2 challenging dips for each muscle-up.

Hang power cleans: Reduce the weight so that you can do these unbroken or in no more than 2 sets.

Objective: The clean strength work today mimics the snatch work from last Friday. Apply the fast elbows and strong third pull necessary in the muscle clean to help you receive each power clean smoothly. The workout is an old benchmark. You should be able to do the squats and hang cleans quickly and unbroken while challenging yourself with how you scale the ring muscle-ups. See 3/29/22 for past results.

Score: max muscle & power clean doubles and time to complete

Friday 1.12
Name game: What’s the most overrated tourist destination you’ve visited?

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

Strength: strict press 5×3

WOD: 4 rounds, 1 minute per station, for max reps
toes to bar
Russian kettlebell swings 32/24
dumbbell bench press 50/35

How to scale: Modify so that you can keep accumulating reps for most of each interval.

Toes to bar: Do knees to elbow, knees to chest, or knee raises. Sub v-ups or candlesticks in case of hand/shoulder issues.

Kettlebell swings: Use a lighter KB. You should be able to hang on for most of the minute.

DB bench: Use a lighter set of DBs. You should be able to get at least 10-15 reps at a time.

Objective: For the strict press, start your working sets at a moderate load and build to a heavy 3 for the day. For the workout, there’s no built-in rest or transition time. Aim for consistency and be strategic — stop a few seconds early on your weaker movements to get the most out of the minutes you have for your stronger movements.

Score: strict press weights & total reps

Saturday 1.13
Name game: What’s the most useful thing you’ve learned from a YouTube video?

Warm up: coach-led funzies

WOD: For time with a partner *35 minute cap
300/260/220 calorie bike
–
150 back squats 135/95 (no racks)
125 pull-ups
100 front squats 135/95
75 pull-ups
50 squat cleans 135/95

*1 partner bikes, 1 partner works on squats and pull-ups. Switch as desired. If one section is finished before the other, one partner works while the other rests.
**solo: 150/110 bike; 75 back squats, 60 pull-ups, 50 front squats, 40 pull-ups, 25 squat cleans; alternate between bike and chipper as desired

How to scale: Pick weights and skills you can do in sets of 5-10 reps throughout the workout.

Pull-ups: Use a band or do ring rows. If using a band, make sure you’re getting a full range of motion on every rep.

Squats: Pick a weight you can clean easily and do for at least sets of 8-10 reps at a time.

Squats cleans: If needed, do a power clean plus a front squat and/or start each rep from the hang.

Objective: Communication and a plan will be important as you and your partner work simultaneously for most of this workout. Decide whether you want to switch off based on time (EMOM style), rep count, or feel, keeping in mind the paces required to beat the cap: around 12 reps per minute on the chipper and 9/7 cals per minute on the bike.

Score: time to complete

Sunday 1.14
Strength:
Part A: Deadlift 5×5 – 75% to 85% of 1RM
*Rest 2-3 minutes between sets
Part B: Deficit Deadlift 5×7 – 60% to 75% of 1RM
Use a 2” deficit. Stand on top of 25KG bumper plate