Here are the full descriptions for the third 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!

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WOD 1

Heppner Insanity Level

For Time:

100 Burpee Box Jump Overs at 24”/20”

*Facing or Lateral

Every minute on the minute, including zero you must complete a 50ft handstand walk. 

Elite Level

For Time:

100 Burpee Box Jump Overs at 24”/20”

*Facing or Lateral

Every minute on the minute, including zero you must complete a 30ft handstand walk. 

Intermediate Level

For Time:

80 Burpee Box Jump Overs at 24”/20”

*Facing or Lateral

Every minute on the minute, including zero you must complete 4 wall walk-ups.

*wall walk up begins with you face down on the ground with your feet against a wall, then you walk your feet up the wall until you are in a handstand facing the wall

Beginner Level

80 Burpee Box Jumps at 20”/12”

*Facing or Lateral

Every minute on the minute, including zero you must complete 2 wall walk-ups.

*wall walk up begins with you face down on the ground with your feet against a wall, then you walk your feet up the wall until you are in a handstand facing the wall

From Heppner’s Mind: First time I did this took a little over ten minutes. Try to save your arms on the burpees.

The idea behind scaling this is to try to fry the shoulders only as much as you can handle. Each of the buy-ins should take around 20-25 seconds, especially when you’re fresh in the beginning.

WOD 2

Heppner Insanity Level

3 Rounds For Time Of:

9 Shoulder to Overhead at 185/125

6 OHS at 185/125

3 Rope Climbs to 15ft

1 Deadlift at 465/305

*Work must be completed in 2 minutes on 4 minutes off format with a buy-in each interval of:

30/20 Calories on Air Assault Bike

Elite Level

3 Rounds For Time Of:

7 Shoulder to Overhead at 185/125

5 OHS at 185/125

3 Rope Climbs to 15ft

1 Deadlift at 465/305

*Work must be completed in 2 minutes on 4 minutes off format with a buy-in each interval of:

30/20 Calories on Air Assault Bike

Intermediate Level

3 Rounds For Time Of:

7 Shoulder to Overhead at 155/105

5 OHS at 155/105

3 Strict Chest-to-bar pull ups

1 Deadlift at 365/245

*Work must be completed in 2 minutes on 4 minutes off format with a buy-in each interval of:

20/12 Calories on Air Assault Bike

Beginner Level

3 Rounds For Time Of:

7 Shoulder to Overhead at 115/85

5 OHS at 115/85

5 Strict pull ups

1 Deadlift at 275/185

*Work must be completed in 2 minutes on 4 minutes off format with a buy-in each interval of:

20/12 Calories on Air Assault Bike

From Heppner’s Mind: The goal with this 2-minute on, 4-minute off intervals is to work with very high power output and quick transitions no matter how much it hurts. Earn those four-minute breaks.

Just like in Week 1, your scaling options here should put the buy-in at about 55-60 seconds and each round of the workout at around 60 seconds. If you scale correctly, this should take no more than four 2 minute intervals.