Monday 9.18
Name game: What food are you most likely to eat way too much of without realizing it?

Warm up: 2 minute run/bike/row then rounds of 10 kip swings, 5 divebomber push-ups, 5/side single arm kettlebell swing

Movement prep: review skills & scaling options

WOD: 20 minute AMRAP
4 ring muscle-ups
8 parallette handstand push-ups*
24 hang KB snatches 24/16**
*Rx: Men – 25# plate + 1 abmat; Women – 45# plate + 1 abmat
** switch arms as desired

How to scale: Each of these skills is meant to be challenging. Pick options that force you to break up each one into multiple sets.

Ring muscle-ups:
Advanced – ring muscle-up attempts/reduced reps or bar muscle-ups
Intermediate – 4 C2B + 4 ring or matador dips
Beginner – 4 pull-ups/pull-ups/ring rows + 4 box dips

Parallette HSPU:
Advanced – reduce the deficit by adding additional plates or do strict HSPU
Intermediate – do HSPU off the ground or with 1-2 abmats
Beginner – challenging pike push-ups or heavy Z-press

KB snatch:
Intermediate – use a lighter kettlebell
Beginner – substitute single-arm kettlebell swings

Objective: This workout is a variation on the hero WOD “Nate” with higher volume and higher skill movements than the original. The goal today is to challenge your gymnastics skills, so pick more challenging scaling options than you typically would for muscle-ups and handstand push-ups provided you’re moving safely and with full range of motion.

Score: rounds & reps

Tuesday 9.19
Name game: You’re in a talent show tonight. What’s your act?

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

Strength: 15 minute EMOM
clean pull + power clean

WOD: 6 rounds for max reps
:30 bike
:30 rest
:30 power cleans 135/95
:30 rest

How to scale: You should be able to move continuously during each :30 interval. Lower the weight on the power clean, and go from the hang if needed.

Objective: Today’s clean EMOM is analogous to the snatch EMOM from last Friday. Take advantage of the higher number of intervals to fine tune your technique at moderate loads before pushing for near maximal loads in the last few minutes. The workout is only 6 total minutes of work with equal rest built in. Push hard on the bike and try to hang on to the barbell for big sets of power cleans.

Score: max complex & total reps (record bike and cleans separately)

Wednesday 9.20
Name game: What’s the warmest climate you’ve ever visited?

Warm up: for 4 minutes complete rounds of 10 kip swings, 10 air squats, 10 lunges, 5 straight-arm burpees

WOD: For time *30 minute cap
40 burpees
30 DB front squats 50/35
30 toes to bar
20 DB front rack lunges 50/35
20 pull-ups
10 DB box step-overs 20″ 50/35
10 pullovers
40 burpees
10 pullovers
10 DB box step-overs 20″ 50/35
20 pull-ups
20 DB front rack lunges 50/35
30 toes to bar
30 DB front squats 50/35
40 burpees

How to scale: Pick versions of each skill you can do for relatively large sets moving at a consistent pace the whole time.

Burpees: straight-arm burpees. Reduce the reps in order to finish each set of burpees in under 4 minutes.

DB movements: reduce the weight. You should be able to do each of these movements unbroken or with 1 quick break.

Pull-ups: jumping pull-ups, banded pull-ups, or ring rows.

Toes to bar: knees to elbow/chest or knee raises.

Pullovers: Intermediate – 10 strict or banded pull-ups + 10 strict knees to elbow. Beginner – 10 ring rows + 10 v-ups/tuck-ups/sit-ups.

Objective: Slow and steady wins the race on this out-and-back chipper that mixes lower-body dumbbell skills with upper-body gymnastics skills. There are 360 total reps in this workout, so averaging 12 per minute will get you in under the cap.

Score: time to complete

Thursday 9.21
Name game: What needs more work: your time management skills or your organizational skills?

Warm up: for 4 minutes complete rounds of 20 single/double unders, 10 band pull-aparts, 10 band pass-throughs, 10 band strict press

Strength: bench press 3×5

WOD: 12 minute AMRAP
50 double unders
15 push presses 95/65 (no racks)

How to scale: The clock will save you today, so pick if this is a time for double under practice or a time to push your conditioning and move through rounds quickly for the full 12 minutes.

Double unders: Reduced reps, single-single-doubles, or 45-60 seconds of attempts per round. Sub 10 calorie bike if needed.

Push press: These should be light. Pick a weight you can do for 15 unbroken reps when fresh.

Objective: Similar to the other pressing skills we’ve done with this rep scheme, it’s your choice today if you want to build in weight across your three working sets of bench press or if you want to stick with the same weight for all of them. Either way, all three of those working sets should be heavy and challenging for you. The workout is a medium-duration AMRAP. Use it as a chance to practice double unders, or scale those so that you’re able to keep moving the whole time and aim for 6+ rounds.

Score: bench weights and rounds & reps

Friday 9.22
Name game: Would you rather have a superpower that only works on Fridays or only works when it’s raining?

Warm up: for 5 minutes complete rounds of 100m run, 10 good mornings, 10 glute bridges; then, work up to your deadlift weight

WOD: Every 8 minutes for 3 rounds
400m run
20 deadlifts 225/155
400m run

How to scale: Adjust so that you’re able to get at least 1:30 – 2:00 rest between rounds.

Run: Reduce the distance to finish each 400 in under 2:30.

Deadlifts: These should be a moderate load. Reduce the weight to something you can do for at least 10 reps in a row.

Objective: Sprint-lift-sprint-rest is the theme for today — with the catch that you need to create your own rest by moving quickly through each interval. Control your effort on the first 400 so that you’re pushing the pace but still able to get right to work on the deadlifts. Try to match your pace from the first 400 on the second 400 of each interval. Use your rest time wisely: stay on your feet, sip your water, and make sure you’re ready to go for the next round.

Score: slowest interval time (record all 3 in SugarWOD)

CarlosWOD: Swolstice Final

Saturday 9.23
Name game: When you were a teenager, what platform did you use to listen to music?

Warm up: coach-led funzies

WOD: In teams of 3, AMREPs in 30 minutes
Partner A: 30 calorie row
Partners B & C: AMREP, one person working at a time
50 hang squat snatches 95/65
50 bar-facing burpees
50 hang squat cleans 95/65
50 bar-facing burpees
*rotate when A finishes the row
**team of 2: 25 reps of each movement

How to scale: Reduce the barbell weight such that you can cycle it for at least 5 reps at a time. Do straight-arm/step-over burpees if needed.

Objective: For the duration of this workout you’ll alternate between rowing for roughly 2 minutes and sharing work with your partner for roughly 4 minutes. Remember that the rowing calories count, so don’t treat that completely as recovery time. Play to you and your partners’ strengths and trade off on the lifts and burpees before you start to slow down or approach failure.

Score: total reps (calories + AMREP)

Sunday 9.24
Strength: 20 minute EMOM strict press 5 reps @ 70%