Here are the full descriptions for the seventh week of workouts on Jacob Heppner's 8 Weeks To Making Sucky Workouts Suck Less, including the reasoning behind the workouts and multiple scaling options.

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WOD 1

Heppner Insanity Level

10 Minute EMOM

*Every minute on the minute complete:

7 Overhead Squats (135/95)

10 Strict Handstand Push-Ups

Elite Level

10 Minute EMOM

*Every minute on the minute complete:

7 Overhead Squats (115/85)

10 Handstand Push-Ups

Intermediate Level

10 Minute EMOM

*Every minute on the minute complete:

5 Overhead Squats (95/65)

8 Handstand Push-Ups

Beginner Level

10 Minute EMOM

*Every minute on the minute complete:

5 Overhead Squats (75/55)

8 Hand Release Push-Ups

When we first filmed with Jacob, this was an impossible workout. He hadn’t been able to complete it and had instead turned it into an AMRAP in the remaining time after he failed to complete the 8th minute. Since then, he’s completed this, so now we know it’s definitely possible just really really hard.

WOD 2

Heppner Insanity Level

3 Rounds of ‘Macho Man’

3 Power Cleans (205/135)

3 Front Squats 

3 Shoulder to Overhead 

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

10/10 Cal on Air Assault Bike

Elite Level

3 Rounds of ‘Macho Man’

3 Power Cleans (185/125)

3 Front Squats 

3 Shoulder to Overhead 

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

10/10 Cal on Air Assault Bike

Intermediate Level

3 Rounds of ‘Macho Man’

3 Power Cleans (155/105)

3 Front Squats 

3 Shoulder to Overhead 

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

8/6 Cal on Air Assault Bike

Beginner Level

3 Rounds of ‘Macho Man’

3 Power Cleans (135/95)

3 Front Squats 

3 Shoulder to Overhead 

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

8/6 Cal on Air Assault Bike

The name of the game here is intensity. Sprint the Assault Bike calories, sprint the barbell. Try to get this done in two of the two minute rounds for a real spicy treat.