Week 1 Of Jacob Heppner's 8 Weeks To Making Sucky Workouts Suck Less
Week 1 Of Jacob Heppner's 8 Weeks To Making Sucky Workouts Suck Less
Full workout descriptions of Week 1 of Jacob Heppner's 8 Weeks To Making Sucky Workouts Suck Less!
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Here are the full descriptions for the first week of workouts on Jacob Heppner's 8 Weeks To Making Sucky Workout Suck Less, including the reasoning behind the workouts and multiple scaling options!
WOD 1
Heppner Insanity Level
100 Bar Facing Burpees For Time
*Every 2 minutes complete 2 full cleans at 275/185
0:00 - 2 cleans 275/185
2:00 - 2 cleans 275/185
4:00 - 2 Cleans 275/185
6:00 - 2 Cleans 275/185
Continue until you complete all 100 bar facing burpees.
Elite Level
100 Bar Facing Burpees For Time
*Every 2 minutes complete 2 full cleans at 235/155
0:00 - 2 cleans 235/155
2:00 - 2 cleans 235/155
4:00 - 2 Cleans 235/155
6:00 - 2 Cleans 235/155
Continue until you complete all 100 bar facing burpees.
Intermediate Level
100 Bar Facing Burpees For Time
*Every 2 minutes complete 2 full cleans at 185/125
0:00 - 2 cleans 185/125
2:00 - 2 cleans 185/125
4:00 - 2 Cleans 185/125
6:00 - 2 Cleans 185/125
Continue until you complete all 100 bar facing burpees.
Beginner Level
100 Bar Facing Burpees For Time
*Every 2 minutes complete 2 full cleans at 155/105
0:00 - 2 cleans 155/105
2:00 - 2 cleans 155/105
4:00 - 2 Cleans 155/105
6:00 - 2 Cleans 155/105
Continue until you complete all 100 bar facing burpees.
From Heppner’s Mind: “This workout makes you reset and prepare yourself to lift heavy weight even when your heart rate is going a mile a minute.”
Scaling this workout should focus on keeping the weight heavy and challenging. You need to be pushed by the barbell when it’s time for those cleans since that’s the entire point of the workout.
To put this in perspective, 275lb is about 80% of Jacob Heppner’s maximum, so aim to use between 70% and 80% of your 1RM clean depending on how efficient you are with that movement.
WOD 2
Heppner Insanity Level
3 Rounds For Time Of:
10 Fat Bar Clean & Jerks at 185/125
10 Parallette Handstand Push Ups
10 Fat Bar Overhead Squats at 185/125
Work must be completed in ‘2-Minutes-On/4-Minutes-Off’ format with a 30/20 cal Air Assault Bike buy in at the start of each 2 minute interval.
Elite Level
3 Rounds For Time Of:
10 Clean & Jerks at 185/125
10 4” Deficit Handstand Push Ups
10 Overhead Squats at 185/125
Work must be completed in ‘2-Minutes-On/4-Minutes-Off’ format with a 30/20 cal Air Assault Bike buy in at the start of each 2 minute interval.
Intermediate Level
3 Rounds For Time Of:
10 Clean & Jerks at 155/105
10 Handstand Push Ups
10 Overhead Squats at 155/105
Work must be completed in ‘2-Minutes-On/4-Minutes-Off’ format with a 20/12 cal Air Assault Bike buy in at the start of each 2 minute interval.
Beginner Level
3 Rounds For Time Of:
10 Clean & Jerks at 115/85
10 Handstand Push Ups
10 Overhead Squats at 115/85
Work must be completed in ‘2-Minutes-On/4-Minutes-Off’ format with a 20/12 cal Air Assault Bike buy in at the start of each 2 minute interval.
From Heppner’s Mind: Get used to this 2-minute-on/4-minute-off format as there will be at least a workout each week similar to this. The idea is you get two minutes to sprint through your buy in and as far into the workout as possible then four minutes to rest before again sprinting through the buy in and picking up the workout where you left off.
To scale this workout, you can look at the weights, reps, buy-in, implements or a combination of those. Your aim is to scale to the point where each buy-in takes around 55-60 seconds and each round of the workout takes between 50 and 70 seconds. If you scale it appropriately, you should only need three or four of the 2 minute intervals to complete the three round workout.