ENDURANCE-

Row or Run
15:00 @ RPE 3 – 5
Rest 3:00
10:00 @ RPE 3 – 5

WOD-

As many rounds as possible in 15:00 of
Run 200 Meters
5 Pull ups
10 Push ups
15 Box Jumps

Rest 5:00 then:

2 – 3 Rounds of:
Ab finisher
20 Russian Twists
20 Bicycles
20 Reverse Crunches
:20 Hollow hold
1:00 plank hold on forearms

Rest 1:00 between rounds

Mods:
Pull ups = Ring rows or bent over row with object.
If you have 1 DB or KB, do 5 rows on each side

Box Jumps = Tuck Jumps

WOD-

3 Rounds of:
With a 5:00 clock
Run 800 meters
With remaining time, as many up and over
an object as you can.

Rest 2:00 between rounds

The weather is supposed to be nice today,
so let’s get outside. Here’s how the workout works;
Go for a run of about 800 meters(no longer than 4:00), once your finish running
find something to jump over. Could be a railing, fire hydrant,
someone sunbathing in a park, jump over it as many times as you can until the 5:00 is up.

If you want to row the workout, you can row 800 meters and then
jump over the rower. The rower slide is an option or if you are feeling extra jumpy, try jumping over the fan. You can get a running start for each jump.

WOD-

With a virtual partner, complete the following for time:
100 Hang power cleans
100 Front squats
100 Shoulder to overhead

Divde the reps up how you want, but only 1 person works at a time.

Partner workout you say? Yes, facetime each other, text each other
Zoom your partner, send a carrier pigeon to let them know to go.

This may not be the fastest you can do this workout given we are all
separated, but have fun with it.

If you do it without a partner, simply cut the reps in half and add rest.  Work for 1:00, rest for 1:00 or any time domain you’d like but keep the work and rest the same to simulate a partner workout.  

If programmed in the gym, the weights would be 135#(95#)

Mods:
Hang power cleans, Front squats, S2O = DB’s, KB’s, odd object. If you have one KB or DB,
1 rep on the right and 1 rep on the left = 1 rep total so if you did 10 hang power cleans
R and 10 hang power cleans L, that’s 10 reps towards the 100.

ENDURANCE-

Row or Run
5 – 8 x 800 Meters @ RPE 7+
2:00 rest between

You can do a minimum of 5 runs or rows up to a maximum of 8.  You pick how many you want to do and remember that your first attempt and last attempt will be very different due to the cumulative effect.  Example:  1st attempt = 1:55 split on the rower, 8th attempt = 2:05 split on the rower.  I’m still working at an RPE of 7+, I’m just not able to hold the same split I did when I was fresh.  

WOD-

Today’s WOD was designed by Diona.  Tag #VerveatHome and @dionakg

“Diona”

100 Double under buy in
into:
5 Rounds of:
9 Deadlifts
12 Burpees
15 Box jumps
Run 200 meters
into
100 Double under cash out

Programmed in the gym, the deadlift weight would be 135#-185#(95#-125#)
All rounds should be unbroken

Mods
Deadlift with DB’s, KB’s, or any weighted object
Box jumps = tuck jumps
Double unders = single unders or hip taps

WOD-

5 Rounds for time of:
20 Russian kettlebell swings
20 Reverse lunge steps with KB in goblet hold

Rest 5:00 then,

5 Rounds for time of:
10 Strict pull ups
10 Strict dips

Score is total time including the 5:00 of rest

Mods:
Kb swings = swings with DB or another object

Strict pull ups = Bent over rows with weight
If you have 1 KB or 1 DB, you can do 10 per side

Dips = use couch, stairs, box, table

WOD-

As many rounds as possible in 15:00 of:
20 Alternating dumbbell snatches
15 Air squats
10 Push ups

Programmed in the gym, the dumbbell weight
would be 40#(25#)

Mods:
Snatch = Kettlebell or any other odd object
If you have a barbell only, you can do
20 empty barbell snatches.

ENDURANCE-

Row or Run
2 x 10:00 with 2:00 rest between each
interval

RPE = 3 – 5

WOD-

For time:
100 Power cleans
Every minute on the minute including 0:00
perform 5 sit ups

Programmed in the gym, the weights would
be 115#-155#(75# – 105#)

Mods:
Hang power cleans
Use DB or KB’s or any other object
If only one DB or KB, do 1 minute on the
Right side, and alternated sides each minute

Sit ups
Reverse crunches or :10 hollow hold

WOD-

5 rounds of:
With a 2:00 clock
As many rounds as possible of:
10 Thrusters
10 Box jumps (No rebounding, jump up and step down)
Rest 1:00 between each round

*Score is total reps for each round

Programmed in the gym, the weights would be 75#-95#(55#-65#)

Mods:
Thrusters
Use DB’s or KB’s. If only 1 object, do 10 on the right and then the next time do
10 on the left and keep switching like that for each set of thrusters.

Box jumps-
Jump up to something, step down
Tuck jumps

WOD-

For time:
30 Russian kettlebell swings
30 Goblet squats
30 Plank burpees
20 Russian kettlebell swings
20 Goblet squats
20 Plank burpees
10 Russian kettlebell swings
10 Goblet squats
10 Plank burpees

*Plank burpees = no chest touch, just start in a standing position, drop to a plank, back to standing and jump.

Rest 5:00 then,

Accumulate 1:00 in each of the following
Plank hold on forearms
Side plank hold on forearms right
Side plank hold on forearms left

Then:
2 x through hollow alphabet

Lie on your back in a hollow position
Keep your feet together and imagine your
feet are a paint brush

You will draw the alphabet in capital letters
Each letter should be about 24 inches

Rest 1:00 between sets

WOD-

5 Rounds of:
With a 2:00 clock perform:
25 Double unders
10 Deadlifts
25 Double unders
With remaining time, as many strict handstand push
ups as possible.

If I programmed this at the gym, the weights would be
135# – 185# (95# – 125#) with barbells

Rest 2:00 between each round

Mods:
Deadlift = Deadlifts with dumbbells, kettlebells,
or 1 DB and 1 KB.  (This should take :20 – :30 so adjust your reps to work for that time domain)

Double unders = single unders, or tuck jumps

Strict HSPU = tricep focus push ups or diamond push ups