Here are the full descriptions for the final 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

Five rounds of 2 minutes on, 5 minutes rest:

Buy-in with:

2 Peg Boards

15 Chest To Bars

10 Burpee Box Jump Overs at 24/20

Then AMRAP of dumbbell squat snatch at 100/65 for remainder of 2 minutes.

*On final round use 115/75 dumbbell.

Score equals number of dumbbell squat snatches completed.

Elite Level

Five rounds of 2 minutes on, 5 minutes rest:

Buy-in with:

2 Peg Boards

12 Chest To Bars

8 Burpee Box Jump Overs at 24/20

Then AMRAP of dumbbell squat snatch at 100/65 for remainder of 2 minutes.

Score equals number of dumbbell squat snatches completed.

Intermediate Level

Five rounds of 2 minutes on, 5 minutes rest:

Buy-in with:

1 rope climb

10 Chest To Bars

8 Burpee Box Jump Overs at 24/20

Then AMRAP of dumbbell squat snatch at 70/50 for remainder of 2 minutes.

Score equals number of dumbbell squat snatches completed.

Beginner Level

Five rounds of 2 minutes on, 5 minutes rest:

Buy-in with:

3 Strict Pull Ups

8 Pull Ups

8 Burpee Box Jump Overs at 24/20

Then AMRAP of dumbbell squat snatch at 50/35 for remainder of 2 minutes.

Score equals number of dumbbell squat snatches completed.

WOD 2

Heppner Insanity Level

In 5 minutes complete Fran & Grace.

Fran

21-15-9

Thrusters (95/65)

Pull ups

Grace

30 Clean & Jerks (135/95)

If you finish both Fran & Grace in 5 minutes, rest 10 minutes then repeat. 

Workout ends when you can no longer complete Fran & Grace in the allotted 5 minutes.

Elite Level

In 5 minutes complete Fran & Grace.

Fran

21-15-9

Thrusters (95/65)

Pull ups

Grace

30 Clean & Jerks (135/95)

If you finish both Fran & Grace in 5 minutes, rest 10 minutes then repeat. 

Workout ends when you can no longer complete Fran & Grace in the allotted 5 minutes.

Intermediate Level

In 5 minutes complete Fran & Grace.

Fran

21-15-9

Thrusters (75/55)

Pull ups

Grace

30 Clean & Jerks (115/85)

If you finish both Fran & Grace in 5 minutes, rest 10 minutes then repeat. 

Workout ends when you can no longer complete Fran & Grace in the allotted 5 minutes.

Beginner Level

In 5 minutes complete Fran & Grace.

Fran

18-12-6

Thrusters (75/55)

Pull ups

Grace

30 Clean & Jerks (95/65)

If you finish both Fran & Grace in 5 minutes, rest 10 minutes then repeat. 

Workout ends when you can no longer complete Fran & Grace in the allotted 5 minutes.