WOD

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Warm-up

Warm-up (No Measure)

1:00 Run/Bike/Row/Up-Downs

10 Slam Ball (or Backpack) Deadlifts

:20 Hollow Hold

10 Air squats w/:02 pause in bottom

:30 Run/Bike/Row/Burpees

10 Alt. Lunges

:30 Jump Rope

10 Slam Balls (or Backpack Ground to Overhead)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

400m Run

20 Slam Balls

25 Air Squats

30 Step-Ups

35 Double Unders

40 Flutter Kicks

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Run — we can scale the distance by getting as far as possible in 2:00 each round

Slam Balls — athletes should be able to complete these unbroken- scale the volume or the load accordingly

Air Squats — this might be a high volume for some of the newer/more deconditioned athletes- scale the volume if needed

Step-Ups — athletes should be able to complete these unbroken- scale the volume or the load accordingly- we can always stick with bodyweight!

Double-Unders — for athletes not yet proficient with Double Unders, they can work on getting as many as possible in :30 each round

Flutter Kicks — These should take roughly :30-:40 per round- scale the volume if needed

*Movement Adjustments*…

Run — If athletes need to, you can bike, ski erg, or row in place of running.

Slam Balls — If an athlete cannot go overhead, they can perform slam ball deadlifts or burpees. If you are unable to squat down to deadlift the slam ball up, you can place the slam ball on an elevated surface, like a stack of plates or a box.

Air Squats — This is a great opportunity for you to work on squat mechanics. If you are air squat ninjas, make sure they are getting full range of motion down AND up. For those still working on their air squat, place a medicine ball underneath as a point of reference. If you tend to see loss of lumbar curvature in athletes, elevate the depth they need to travel, in order to maintain the curvature of their spine. Others may want to do their air squats in front of a wall and work on squat therapy!

Step-Ups — Increase or decrease the height; or perform lunges as an alternative.

Double-Unders — Scale to 100 single-unders or :30 of double-under practice.

Flutter Kicks — Athletes can hold a hollow position for these or lay on their backs, with hands under their glutes to support their back.

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Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

400m Run or 2:00 Cardio

20 Backpack Ground to Overhead

25 Air Squats

30 Backpack Alt. Lunges

35 Double-Unders or 70 Single-Unders

40 Flutter Kicks (1R + 1L = 1 Rep)

(Score is Rounds + Reps)

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Warm-up

Warm-up (No Measure)

1 ROUND

200m Jog

25ft. Single Arm KB Front Rack Carry (Right)

25ft. Inch Worm w/Frog Jump

25ft. Single Arm KB Front Rack Carry (Left)

200m Jog

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Ski Erg, Row, Shuttle Runs, or Bike (Athlete’s Choice)

MIN 2 – :45 DBL KB Front Rack Hold

MIN 3 – :45 Max Up-Downs

(Score is Total Number of Up-Downs)
Options:

*Reps, Loading, Volume*…

Athlete Choice Cardio — athletes should be able to move for :50 each round- choose a movement and pace based on that!

DBL KB Front Rack Hold — athletes should be able to hold onto the weight for :45 for at least the first 3-4 rounds- scale the load accordingly

Up-Downs — athletes should choose a goal number of reps they can sustain throughout this workout

*Movement Adjustments*…

Athlete Choice Cardio — athletes can choose their movement here- you can switch up the movements each round or rotate through a couple if you need or can!

DBL KB Front Rack Hold — Use dumbbells here if needed or scale to a plank hold if needed

Up-Downs — Step back into the plank position, step forward

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Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Cardio (Athlete’s Choice)

MIN 2 – :45 Backpack Front Rack Hold

MIN 3 – :45 MAX Up-Downs

(Score is Total Number of Up-Downs)

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Warm-up

Warm-up (No Measure)

EMOM X 6 MINUTES

MIN 1- :50 Bike/Run/Row/Jumping Jacks

MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

6 Wall Balls

6 Jumping Pull-Ups

6 Sit-Ups

*P1 completes 2 rounds, while P2 bikes for max calories

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Wall Balls — athletes should be able to do 10-15 unbroken reps with the weigh they choose- scale the load accordingly

Jumping Pull-Ups — athletes should be able to move consistently throughout this workout- scale the volume or complexity of the movement if needed

Sit-Ups — athletes should be able to complete these unbroken throughout this workout- scale the volume or the load of the movement if needed

*Movement Adjustments*…

Wall Balls — Med. ball front squats or Med. Ball push press

Jumping Pull-Ups — Ring rows; if you’re working on kipping and can . do it.

Sit-Ups — we can sub Hollow Rocks if an athlete cannot flex you spine

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Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

6 Backpack Thrusters

6 Backpack Bicep Curls

6 Sit-Ups

1:00 Run

(Score is Rounds + Reps)

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Row Feet on straps (or :30 Backpack Deadlifts)

10 Scap Push-Ups

:30 Row Arms & Hips only (or :30 Backpack Deadlifts)

25ft (:15) High Knees + 25ft (:15) Butt Kickers

:30 Row Arms + Hips + ½ slide in (or :30 Backpack Upright High Pulls)

20 Alt. Skaters

:30 Row *Full Strokes (or :30 Backpack Russian Swings)

Workout

Metcon (AMRAP – Reps)

3 SETS

2:00 Max Cal Row

-Rest :30-

2:00 Max Shuttle Runs, 20m

-Rest 1:00-

(Score is Total Calories + Meters)
Options:

*Reps, Loading, Volume*…

2:00 may seem like a very long time while you’re in the middle of their swings or shuttle runs. If you are not able to continuously move for at least :30, we should consider decreasing the load or time frame of moving.

*Movement Adjustments*…

Row — If needed, athletes can use the ski erg or bike instead. Slam balls, Russian Swings, or Sumo Deadlift High Pulls are other options.

Shuttle Runs — Pick another machine if they are unable to run – ski erg or bike

Push-Ups — Challenge yourself to scale up or down their push-ups in a different way than how they normally do.

Plank — Athletes can go to their knees but only if they MUST, not because they want to. We can also turn these into side planks or weight planks.

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Metcon (AMRAP – Reps)

3 SETS

2:00 Max Backpack Russian Swings

-Rest :30-

2:00 Max Shuttle Runs, 20m

-Rest 1:00-

(Score is Total Swings + Meters)

Optional Finisher

Metcon (No Measure)

3 SETS

10 Perfect Push-Ups

1:00 Plank

-Rest 1:00 b/t Sets-

(No Measure)

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts)

10 DB (or Backpack) Strict Press (w/:03 pause overhead)

5 Broad Jumps

5 Bootstrappers

Strength

Metcon (Weight)

EMOM X 6 MINUTES

MIN 1 – 3 DB/BP Deadlifts + 3 DB/BP Hang Muscle Cleans + 3 DB/BP Push Press

MIN 2 – 5 Side Plank Rotations/Side

(Score is Weight)

Workout

Metcon (Time)

“DUMBBELL DT”

5 ROUNDS FOR TIME

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Press

12:00 Hard Cap

(Score is Time)
Options:

*Reps, Loading, Volume*…

Athletes should scale the DB weight so that they can finish each movement unbroken. Whatever movement is their limiting factor, that is the weight they should choose for the whole workout.

*Movement Adjustments*…

Deadlifts — DB front squats can be substituted if cannot deadlift.

Hang Cleans — Slam balls, ring rows, or push ups can be scaled if cannot hang clean.

Push Press — Russian KB swings can be substituted if cannot go overhead.

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Metcon (Time)

“BACKPACK DT”

5 ROUNDS FOR TIME

12 Backpack Deadlifts

9 Backpack Hang Power Cleans

6 Backpack Push Press

(Score is Time)

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Hollow Rocks

5 Supermans

5 Up-Downs

5 Jumping Air Squats*

5/5 Single Arm Upright Backpack High Pulls

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 10 Burpee Box Jump Overs

MIN 2 – 20 Hollow Rocks

MIN 3 – 15 Ring Rows

(No Measure)
Opitons:

*Reps, Loading, Volume*…

Moderate to high volume between all movements, with a moderate time frame. If needed, decrease the number of reps so you are able to finish within :45-:50 each minute.

*Movement Adjustments*…

Burpee Box Jump Overs — you should scale the number to allow for completion in under 50 seconds. Up-downs and box step overs are okay for athletes who are heavily deconditioned.

Hollow Rocks — Scale the number of reps to something athletes can complete unbroken, and in under 40 seconds.

Ring Rows — Scale the difficulty on the ring rows to allow for an unbroken set of 15 each minute. This will be the station where you should have a longer rest period within the minute. If cannot ring row, can substitute push ups instead.

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Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 10 Burpee Tuck Jumps

MIN 2 – 20 Hollow Rocks

MIN 3 – 15 Backpack Bent Over Rows

(No Measure)

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Warm-up

Warm-up (No Measure)

EMOM x 8

Min 1 — 8/6 Cal Bike + Groiners

Min 2 — 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster)

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Skill Prep Session for Rope Climb

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/10 Cal Bike

30 Double Unders

10 Thrusters (95/65)|(65/45)

2 Rope Climbs*

*Legless optional for one or both rope climbs.

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Bike — Athletes should be looking to complete the bike in one minute. Scale back calories as needed.

Double Unders — Athletes can work on :30 of double unders.

Thrusters — Scale to load you can perform 10 unbroken reps.

Rope Climb — Athlete can scale height of their rope climb.

*Movement Adjustments*…

Bike — We can sub any monostructural movement for 1:00- run, row, or burpees/up-downs

Double Unders — Scale to 60 singles or 30 plate hops, or sub Mtn Climbers if an you cannot jump

Thrusters — If the athlete cannot go overhead have them sub for front squats. If the athlete cannot squat have them perform front rack lunges (these can be done with a loaded barbell or DB).

Rope Climb — If the athlete cannot perform rope climbs you can scale to 2 sets of 3 strict pull ups + 3 knees to chest. If the athlete cannot hang from the bar they can perform vertical ring rows and tuck crunches.

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Warm-up

Warm-up (No Measure)

2:00 Easy Row/Jog/Bike

Into…

2 ROUNDS

10 Plate/Backpack Deadlifts

10 Alt. Deadbugs

10 Plate/Backpack Strict Press w/:02 pause overhead

10 Hollow Rocks

10 Superman Arch Rocks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Row

15 Plate Ground to Overhead

15 Hanging Knee Raises

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Take into consideration the duration of today’s workout. It is a moderate time frame but the reps will add up quickly. To start, the ground to overhead and tuck-ups should be able to be completed unbroken. Towards the end, break it up into two sets if needed, but no more.

*Movement Adjustments*…

Row — Athletes should scale the volume on the rower to something they can complete in 1 minute or less. Bike 12/10 calories or run 200m can be substituted for rowing.

Ground to Overhead — Athletes should pick a weight to allow for unbroken sets throughout the entire workout. If cannot go overhead, athletes can do lightweight DB power cleans. If low back injury, athletes can do lightweight DB push press.

Hanging Knee Raises — If an athlete cannot hang from a bar, scale to tuck-ups or sit-ups.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Row or :45 Cardio

15 Backpack Ground to Overhead

15 Tuck-Ups

(Score is Rounds + Reps)

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Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

1 ROUND

MVMNT 1: High Knees/Toe taps to Medicine Ball or Backpack

MVMNT 2: Hollow Rocks

MVMNT 3: Supermans

MVMNT 4: Med. Ball or Backpack Front Squats

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

20 Med. Ball Front Squats

15 Tuck-Ups

*15:00 Hard Cap

(Score is Time)
Options:

*Reps, Loading, Volume*…

Our 400m run today should be a roughly 2:00-2:30 effort. For newer athletes they can scale back to a 200m Run to see how long it takes them…if they are close to 2:00 have them stay there. If they are closer to 1:00 increase their distance to 300m or even 400m if they are feeling good!

*Movement Adjustments*…

Run — If weather or injury prevents running the athlete can scale to a 1200m Bike, 500m Row, or 500m Ski.

Tuck-Ups — Athletes can perform 20 Sit-ups, a :45 Plank or Hollow hold, or :45 of Crossbody Mountain Climbers.

Med Ball Front Squats — If needed, switch out the MedBall for a light KB if it allows for better positioning; or the athlete can scale to bodyweight Air Squats or Lunges.

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Metcon (Time)

4 ROUNDS FOR TIME

400m Run or 2:00 Cardio (Athlete Choice)

20 Backpack Front Squats

15 Tuck-Ups

(Score is Time)

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Cardio*

10 Alt. Samson Lunges

1:00 DB or Backpack Overhead Hold

10 Hollow Rocks + 10 Superman Rocks

1:00 Wall Sit

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 …

AMRAP x 15 MINUTES

10/8 Cal Row

10 DB Push Press

10 Alt. Step-ups

*Partner 1 works, while Partner 2 Rests

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

In the workout the Cal Row should take :30 or less, so for your new athletes give them that time frame as a guide for how long they should be on the rower before moving on. If they get to the Cals awesome! If not, they now have a goal to shoot for next round. Let’s also be aware of the box height for the Step-ups…if an athlete is not able to finish their 10 reps in :30 we can scale the height down, have them Step-up to a small stack of plates, or have them complete Lunges.

*Movement Adjustments*…

Row — Athletes can also Ski 8/6 Cals, Bike 8/6 Cals, or Run 100m.

DB Push Press — If an athlete is unable to press overhead, sub in Push-ups or DB Floor Press. If unable to pull they can complete Ring Rows or Slam Balls.

Step-Ups — Athletes can scale up by performing Box Jumps or modify to Russian KBS to maintain a similar posterior chain hinging movement.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10/8 Cal Row or :30 Backpack Sumo Deadlift High Pulls

10 Backpack Push Press

10 Alt. Step-Ups or Lunges w/Backpack*

*Hold the Backpack in any way

(Score is Rounds + Reps)

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Warm-up (No Measure)

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Optional Finisher

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Strength

Metcon (Weight)

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Metcon (Time)

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Metcon (Time)

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Warm-up (No Measure)

Workout

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Warm-up

Warm-up (No Measure)

Skill

Metcon (No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

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Warm-up (No Measure)

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Metcon (AMRAP – Rounds and Reps)

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Metcon (AMRAP – Rounds and Reps)

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Warm-up (No Measure)

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Metcon (Time)

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Warm-up (No Measure)

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Metcon (AMRAP – Rounds and Reps)

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Metcon (AMRAP – Rounds and Reps)