Here are the full descriptions for the sixth 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.

Unlock this video, live events, and more with a subscription!

Sign Up

Already a subscriber? Log In

WOD 1

Heppner Insanity Level

75 wall ball for time (20/14)

Every minute on the minute, starting at 0:00, complete: 

8 strict handstand push ups

Once you complete your 75th wall ball rest 3 minutes then:

75 strict handstand push ups

Every minute on the minute, starting at 0:00, complete: 

8 wall ball (20/14)

Elite Level

75 wall ball for time (20/14)

Every minute on the minute, starting at 0:00, complete: 

8 handstand push ups

Once you complete your 75th wall ball rest 3 minutes then:

75 handstand push ups

Every minute on the minute, starting at 0:00, complete: 

8 wall ball (20/14)

Intermediate Level

50 wall ball for time (20/14)

Every minute on the minute, starting at 0:00, complete: 

6 handstand push ups

Once you complete your 75th wall ball rest 3 minutes then:

50 handstand push ups

Every minute on the minute, starting at 0:00, complete: 

6 wall ball (20/14)

Beginner Level

50 wall ball for time (14/10)

Every minute on the minute, starting at 0:00, complete: 

6 hand release push ups

Once you complete your 75th wall ball rest 3 minutes then:

50 hand release push ups

Every minute on the minute, starting at 0:00, complete: 

6 wall ball (14/10)

The buy in each minute (the EMOM part) should take 20-30 seconds of work. If it’s taking longer or shorter, scale accordingly.

WOD 2

Heppner Insanity Level

3 rounds for time of:

3 peg board ascents

8 fat bar hang power cleans (135/95)

8 dball cleans (150/100)

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

30/20 Cal on Air Assault Bike

Elite Level

3 rounds for time of:

3 peg board ascents

8 hang power cleans (135/95)

8 dball cleans (150/100)

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

30/20 Cal on Air Assault Bike

Intermediate Level

3 rounds for time of:

1 legless rope climb

8 hang power cleans (115/85)

8 dball cleans (100/60)

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

20/12 Cal on Air Assault Bike

Beginner Level

3 rounds for time of:

3 strict towel pull ups

8 hang power cleans (95/65)

6 dball cleans (100/60)

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

20/12 Cal 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.

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.