WPTH BASE
Designed for anyone that wants to be pushed the margins of their experiences, and most importantly, be challenged daily. Our affiliate programming is tough. The members wanted that early on, and that’s all they know. They like doing hard stuff. They have a unique mindset, and a big chip on their shoulders. We have members ranging from retired professionals to professional athletes, who love CRASH…because it’s hard, not because it’s easy. You can expect the workouts to be higher volume and longer in duration on most days, compared to the typical gym.
The majority of members at CRASH have been doing 5-6 workouts a week for 5+ years. They have prioritized their fitness through career changes and starting families. Many of them have fitness-related goals outside of the gym and frequently compete in local and remote competitions.
More than 20 of them have competed at Regionals/Semifinals, and 4 of them have earned the right to compete at The CrossFit Games. All of the aforementioned either supplement CRASH class workouts as part their daily training regimen or do only the class workouts in exclusivity as their ENTIRE training regimen. I am confident that WPTH is all you need to achieve a crazy level of fitness. My goal for anyone who follows the daily training is that they develop and keep a big chip on their shoulder. That they feel that need to prove others wrong. That they do it out of spite, because someone out there thinks they can’t. That above all, they prefer the hate.
What’s included?
What to expect?
• 7 Workouts/Week
• Target Scores/Time Caps
• Whiteboard Brief/Intended Stimulus
• Equipment Modifications
• Individual Option (Partner Workouts)
• 7 workouts, 7 days a week
• No less than 2 days of strength work
• Some form of metabolic conditioning daily
• Thursdays to be lower impact, oftentimes aerobic-based, but not always.
• Partner workouts Wednesday & Saturday (Individual option will be provided)
• Higher level gymnastics (muscle ups, rope
Climbs, handstand variations, etc) programmed weekly
• INTERVALS…sprint and pace intervals are utilized 3-4 times weekly.
• Odd objects (Sled variations, DB, KB, Sandbags, etc) programmed weekly
• ”Burn”- Sundays dedicated to cyclical machine intervals, always low impact and dedicated to building aerobic capacity and/or threshold.
VIEW A SAMPLE WEEK OF
BASE PROGRAMMING BELOW
SAMPLE WEEK OF
BASE PROGRAMMING
Deadlift
8-8-8-8-8
*Build
**TNG (Touch-N-Go), rest 2:00 between
Conditioning
5 Rounds
2:00 ON/2:00 OFF
200’ Plate Push (45)
Max Cal Echo Bike
Equipment Modification Options
•Plate Push
—100-150’ Walking Lunge
—10 Shuttle Runs (25’+25’=1)
—30 Box Jump Overs-Step Down (24”)
—20 DB Step Ups (1x50/35)-anyhow (20”)
•Echo Bike
—Any machine (Row, Run, Bike, Ski)
—Double or Single Unders
Strength
Every 2:00 for 10:00
6 UNBROKEN Bench Press (across)
60’ UNBROKEN Sled Pull (across)
Equipment Modification Options
•Bench Press
—DB or Barbell Shoulder Press or Push Press
—DB or Barbell Floor Press
•Sled Pull
—Legless Rope Climb or Rope Climb (30s)
—Strict Pull (Pull Ups, Supine Bar or Ring Rows)
Large Class/Limited Equipment Options
—Stagger heats on the minute
—Have athletes alternate reps on Rope Climb if using that substitution for Sled Pull.
Conditioning
EMOM for 16:00 (same minute)
8 Wall Balls (30/20 to 10/9)
4 Box Jump Overs (30/24)-no bounding
2 Ring Muscle Ups
Equipment Modification Options
•Wall Balls (30/20)
—Use lighter ball to higher target (20 to 11’)
•Ring Muscle Ups
—low ring transitions, Bar Muscle Ups, Burpee Pull Ups (keep in mind Devil Press Wednesday), Pull Up variation 2:1, Ring Dips/Matador Dips 2:1
Partner Workout
10 Rounds For Time:
(Alternating movements)
21 GHD Sit Ups
15/12 Cal Ski
9 Devil Press (50s/35s)
A1 will perform GHDSU, A2 will perform Cal Ski, A1 will perform DP, A2 will perform GHDSU, and so on.
Equipment Modification Options
•GHD
—V Ups, DB Sit Up (50/35), Sit Ups, Toes To Bar, Dragon Flags
•SkiErg
—Any Concept 2 machine
—Avoid typical movements that would substitute nicely for SkiErg (Plate or Dball Ground To Overhead, etc) as there will be too much similarity in the movement pattern of the Devil Press
•Devil Press
—Burpees x2 rep scheme
—Single Arm Devil Press (70/50)
—Plate Burpee Ground To Overhead
Pace Intervals
Every 10:00 for 30:00
750m Run
75 Double Unders
750m Row
75 Double Unders
Equipment Modification Options
•Run (weather)
—This is 3-4 minutes of running for most athletes, so you could perform 30 Shuttle Runs (25’+25)
•Echo
—50/40 Cals
BikeErg: 1600m
—Ski: 750m
Strength
Every 2:00 for 10:00
10 Back Squats
5 Front Squats
*Across
*Use the same load for both squat variations
Conditioning
AMRAP in 6:00
2-4-6-8-10…etc
Hang Power Clean (95/65)
Handstand Push Ups
Rest 6:00
AMRAP in 6:00
2-4-6-8-10…etc
Toes To Bar
Shoulder To Overhead
Equipment Modification Options
•Toes To Bar (pull up bar)
—any bodyweight trunk flexion movement (V Ups, Sit Ups, Dragon Flags)
Partner Workout
Against a 30-minute continuous clock
(3 Rounds EACH, alternating between A&B)
A.)
AMRAP in 5:00
50/40 Cal BikeErg
30 KB Goblet Step Ups (70/53 to 20”)
Max Burpees Over Barricade (12”)
B.)
AMRAP in 5:00
50/40 Cal BikeErg
30 KB Goblet Step Back Lunges
Max Reps Rope Climbs
One works. One rests
Score 1: TOTAL Burpees completed
Score 2: TOTAL Rope Climbs completed
Equipment Modification Options
•BikeErg
—Any C2 machine will work, but I recommend 45/35 for row or ski (Echo same) since this requires more upper body going into the goblet position
•KB
—Can be subbed for DB or Sbag at the same loading…stay in the front rack/goblet position to preserve stimulus.
•Burpees Over Barricade
—Bar-Facing, Parallette-Facing or Line-Facing works just fine here…don’t jump over anything higher than ~12” to keep speed high.
•Rope Climbs
—Multiply number of ropes you have by 2 and that’s the number of teams you can accommodate since some can start on the Burpee AMRAP and others on the Rope Climbs. If you still don’t have enough, split those in half again and perform a Pull Up variation for 2 of the AMRAPs and Rope Climbs for the other so that all teams get an opportunity to climb the rope.
Teams of 3
For Time:
A1: 600/400 Cal Echo (Co-Ed 500)
A2: 600/500 Cal Ski (Co-Ed 550)
A3: Rest
*rotate as desired until all calories are completed
Equipment Modification Options
•Echo/Ski
—Any C2 machines would work here, preferably those not used in Saturday’s partner workout. I recommend Row be 650/600/550.
ADDITIONAL PROGRAMS
Looking to level up? Our additional programs are built to meet you where you are and push you further. Whether you're an athlete hungry for more, a coach looking to sharpen your craft, or someone who just wants to squeeze in a quick, effective workout, we’ve got you covered. These programs are no-nonsense, high-impact, and built to deliver results.
