WOD

*Reps, Loading, Volume*…

Front Squat & Push Press — for newer or more deconditioned peeps, we can provide more structure if you do 5-7 reps instead

Air Squat — Athletes should be able to complete in 2 sets or less- scale the volume accordingly.

Push-Ups — Athletes should be able to complete in quick sets of 5-10 reps- scale the volume accordingly.

Plate G2OH — Athletes should be able to complete these in 2 sets or less- scale the load or volume accordingly.

*Movement Adjustments*…

Front Squat — If the athlete cannot squat today have them sub to Front Rack Lunges

Push Press — If the athlete cannot press overhead today sub to bench press or floor press

Air Squat — If the athlete cannot squat sub for lunges. If depth is an issue place a wall ball behind you.

Push-ups — A few ways to scale today for the push-up: athletes can take their feet off the plate or perform knee hand release push-ups. If the hand release push-up is too challenging today perform regular push-ups or banded push-ups.

*Reps, Loading, Volume*…

American Kettlebell Swing — Athletes should be able to complete the sets of 40 and 30 in 2 sets or less- scale the load accordingly.

Lunges — Athletes should be able to complete Lunges unbroken- scale the volume of reps accordingly (30- 30- 20- 10 or 20- 20- 10- 10).

Sit-Ups — Athletes should be able to complete Sit-ups unbroken- scale the volume of reps accordingly (30- 30- 20- 10 or 20- 20- 10- 10).

*Movement Adjustments*…

Kettlebell Swing — We can sub KB Sumo Deadlift or Kb Upright Rows if we cannot swing a bell today.

Lunges — If Lunges are difficult due to a balance issue, hold onto a PVC Pipe or an upright on the rig or post for better stability. If Lunges are out of the question all together, have the athlete perform Alt. Step-ups or Air Squats.

*Reps, Loading, Volume*…

Run — Scale down distance if needed to keep in line with the intended stimulus (1:30-1:45 or less).

Russian KBS — Scale the load of the KB to complete unbroken, or scale the volume if it is too high for newer athletes.

Rope Climb — for athletes not yet proficient with Rope Climbs, we can scale the volume to 1 or 2

*Movement Adjustments*…

Run – If athletes are not able to run for any reason scale to a 400m Row or 1:45 on the Bike

Russian Kettlebell Swings – KB Sumo Deadlift High-Pulls or Slam Ball toss over shoulder

Rope Climbs – Low Rope Climbs or Lay to Stand

*Reps, Loading, Volume*…

Run — 400m should take 2:15 or less- scale the distance to allow for this timeframe.

Slam Balls — These should be done unbroken- scale the load accordingly.

Push-Ups — These should be done unbroken, or 2 sets MAX- scale the reps if needed

*Movement Adjustments*…

Run — Bike/Row a similar distance, roughly 2:00 time domain.

Slam Balls — If no Slam Balls, sub Plate (or DB) Ground to Overhead.

*Reps, Loading, Volume*…

DB Box Step Ups — Athletes should scale the load to allow for unbroken reps.

Bent Over Row — Athletes should be in a position to complete reps without having to swing their hips up. Remember we want honest Ring Rows today.

*Movement Adjustments*…

DB Box Step Ups — If the athlete cannot Step-up, you can sub DB Suitcase Lunges.

*Reps, Loading, Volume*…

Wall Ball — We can scale down the working time to athletes to :30-:45, or scale the load down for athletes that cannot hold onto the ball for :50.

Sumo DL High Pull — We can scale the load to allow athletes to work for :45-:50.

Box Jump — We can scale the height of the box to jump, or we can decrease the working time to allow steady moving.

Push Press — We can scale the load to work for :50, or we can scale the working time.

Row — We can scale the working time for newer or deconditioned athletes.

*Movement Adjustments*…

Wall Ball – Ball Slams or Plate Ground to Overhead are a good option for athletes that are unable to Squat. Wall Ball Front Squats for athletes that cannot press overhead.

Sumo DL High Pull – If athletes are unable to perform the SDHP we can sub the movement for an American KB Swing or a Power Clean.

Box Jump – Step-up can be performed if athlete cannot jump or lower the height of the box.

Push Press – If athlete is unable to go overhead this can be substituted for a Floor Press or Bench Press.

*Reps, Loading, Volume*…

Bulgarian Split Squat — Athletes should be able to complete each side unbroken- scale to no load if needed!

DB Hang Power Clean — Athletes should be able to complete these unbroken in the Workout- scale the load accordingly.

Double Unders — For athletes still working on the skill of DU, choose a scaling option that will allow you to complete in 1:00 or less.

Row — Athletes should be able to complete in 1:00 or less- scale volume accordingly.

Sit-Ups — Scale back the reps to allow athletes to complete unbroken every round.

*Movement Adjustments*…

Bulgarian Split Squats — We can sub Split squats without foot elevated. If needed, place a plate or abmat below the back knee so you can work the depth of the back leg over time.

DB Hang Power Clean — We can sub Deadlifts or KB Swings.

Double Unders — We can sub 120 Singles, or Cal Bike if an athlete cannot jump.

Row — We can scale Cal Bike if equipment or shuttle run

*Reps, Loading, Volume*…

Power Snatch — Athletes should be able to perform each set of Snatches in 2-3 sets- scale the load accordingly.

Bar Muscle Ups — for athletes not proficient in cycling higher reps of BMU, scale the volume down to something manageable for the athlete.

*Movement Adjustments*…

Power Snatch — newer athletes go to a Hang Power Snatch with the focus being hip contact. if you are still struggling with the Hang Snatch modify them to a DB Snatch or a KB Swing. If unable to go overhead with weight athletes can default to a Power Clean for both portions today.

*Reps, Loading, Volume*…

We can scale the reps of any movement to allow you to work for :40-:45 each working interval. If you are faster on the Run, but need more time on the Box Jumps, scale back the reps of the BJ. Athletes should be able to complete DBL DB Snatches unbroken each round.

*Movement Adjustments*…

Run — Athletes can sub for a bike if they cannot run today. Keep the calorie count to something that can be completed in 40 seconds.

Box Jumps — We can sub for Step-ups if needed.

DB Snatch — We can sub Slam Balls or a KB Sumo Deadlift High Pull.

*Reps, Loading, Volume*…

400m Run — We want to ensure you are finishing each run in no more than 2:45, so shorten the distance for deconditioned athletes.

Cal Bike — Everyone should be finishing this in less than 2:00, so if unsure about finishing get as far as you can.

Barbell GM — Athletes should be able to complete these unbroken- scale the load accordingly.

Strict Sit-Up — Athletes should be able to complete these unbroken- scale the volume accordingly.

*Movement Adjustments*…

400m Run — If an athlete is unable to run, we can sub 500m Row, or 2:00 Lunges.

Cal Bike — if equipment is a constraint, we can sub 2:00 of any monostructural work, or 1:00 Mountain Climbers, 1:00 Lunges or Air Squats.

Barbell GM — If athletes are unable to hinge down while keeping their back flat and engaged then either complete the movement with a single DB held against the chest or with no weight.