Monday April 11th

With a Partner:
Complete 100 Calorie Row/Ski
Partner 1 – Rows 10 Cals
Partner 2 – Max Good For Yous (2 lunges + 1 squat)
*Partners alternate until 100 Calories are completed

No strength today. you will be doing enough squats in the wod

AMRAP 25 Minutes with a Partner
80 Calorie Row/Ski
30 Front Squats @ 50% 1RM Clean
60 Calorie Row/Ski
20 Front Squats @ 60% 1RM Clean
40 Calorie Row/Ski
10 Front Squats @ 70% 1RM Clean
Partners complete work anyhow.
One partner works while the other rests. Bar is taken from floor.

Feel: Cardio

Pacing: Sustain

Target Score: 1.5 Rounds (1 Round = 12-15 minutes)

Firebreather Score: 2+ Rounds


  • Machine: Machine rounds should take less than 5, 4, and 3 minutes respectively. Consider reducing calorie counts slightly for newer and/or smaller athletes, e.g. 70/50/30 calories.
  • Front Squat: Percentage based lifting should allow everyone to play along, but consider reducing the percentage if necessary to allow for consistent reps. Athletes may squat clean the first rep.

Coach Focus: Today’s workout should allow for 25 minutes of steady work, where athletes are permitted to break things up as they choose. Coaches should try to pair athletes up by fitness level to ensure both partners get a consistent and challenging stimulus

Extra work (max reps of 50 TOTAL no matter what you are doing. this can be done with pull ups or muscle ups

Every 3 Minutes for 15 Minutes

Max Unbroken Bar Muscle Ups (1 set)* (pull ups work too, banded pull ups)

50 Rep Cap *For Athletes with only 1-2 BMU perform as many sets as possible in a 1:00 window and rest in the time remaining