Here are the full descriptions for the fourth 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

“Fraren” 

For Time: 

150 Wall Balls (20/14)

*Every fourth minute, including 0:00,  you must complete:

7 - 5 - 3 reps of 

Thrusters (95/65) and Pull-Ups

Elite Level

“Fraren” 

For Time: 

150 Wall Balls (20/14)

*Every fourth minute, including 0:00,  you must complete:

6 - 4 - 2 reps of 

Thrusters (95/65) and Pull-Ups

Intermediate Level

“Fraren” 

For Time: 

120 Wall Balls (20/14)

*Every fourth minute, including 0:00,  you must complete:

6 - 4 - 2 reps of 

Thrusters (75/55) and Pull-Ups

Beginner Level

“Fraren” 

For Time: 

120 Wall Balls (14/10)

*Every fourth minute, including 0:00,  you must complete:

6 - 4 - 2 reps of 

Thrusters (55/35) and Pull-Ups

Scaling here is all about finding the balance between how long Karen will take and how tough the thrusters and pull ups will get. Your goal is to scale this workout to where you only have to do the Fran portion three times.

From Heppner’s Mind: “At some point you realize the only way this gets better is by going hard at both segments since you don’t really want to do any thrusters and pull ups anymore.”

WOD 2

Heppner Insanity Level

For Time:

50 Burpee Strict Muscle Ups

*Every minute on the minute, including 0:00, you must complete 30 Double Unders.

Elite Level

For Time:

40 Burpee Strict Muscle Ups

*Every minute on the minute, including 0:00, you must complete 30 Double Unders.

Intermediate Level

For Time:

30 Burpee Muscle Ups

*Every 90 seconds, starting at 0:00, you must complete 30 Double Unders.

Beginner Level

For Time:

50 Burpee Pull Ups

*Every 90 seconds, starting at 0:00, you must complete 30 Double Unders.

Scaling this workout is about finding just how much endurance your shoulders have. You should be able to finish your double unders in under 20 seconds pretty much every round. If you start falling apart on the double unders, you’ve been too aggressive. 

From Heppner’s Mind: “I needed to get better at strict muscle ups. I also wanted a tough workout. I got both here.”