Scaling & Substitutions
The only WOD’s that will need to be scaled are the ones in which there is a movement involved that has a progression. For example, a bench press does not have a progression, the weight just changes. A push-up has a progression. From kneeling to from toes. A deadlift does not have a progression, the weight just changes. A chin-up has a progression, from angled with a barbell, to assisted with weights or a band, to the free-weight version These type of movements may require a substitution.
Okay, so how do I scale or make subs?
Barbell’s - If you only have access to DB’s for the WOD, and if there is a rx’d weight for a certain exercise, use 66% of the weight in total - both DB’s added together. Using DB’s usually sucks much more.
Bench Press - If you do not have access to a bench press, then sub bar dips for rx’d reps. Ensure you are adding weight to your body if the bench press is being rx’d for loads (i.e. @ 30X0, 3-4 reps x 5 sets, rest 90 sec). This means failing at the top, or withing the rep range. See discussion on repetitions for more info on appropriate loading parameters. However, if you do not have access to either a bench or bar dips, use ring dips if you have them - same methods apply here. If you have none of the above try elevating your hands, either with paraletes (sp?) or weight plates, and maybe adding some weight to your torso if possible for extra resistance - as the point of this type of rx’d for the bench press is intensity in the pressing movement/musculature.
Box Jumps - Usually height will be the issue, so use a shorter one. If you don’t have access to a box, try to measure off a distance about 75% of the rx’d box height from the top of you fingers when reaching overhead. Make a spot on the wall, or something, jump and touch it.
Chin-ups - Use an exercise band to assist you, or a machine if needed.
Chin-ups (strict) - Negative chin-ups for the same amount of reps are an option (4-5 sec lowering). If you can do them, but not as well as needed, then do what you can, but ensure you take your sweet time with the lowering portion, i.e. using a 50X0 tempo.
Chest to bar Chin-ups - Do regular kipping chin-ups if you cannot manage these in the rx’d quantity.
Dips - Use an exercise band to assist you, or a machine if needed. Do bar dips if you do not have rings.
Double Unders - There is no acceptable substitution, so stop reading the FAQ and learn Double Unders.
Front Squat - If you cannot do a front squat, do to flexibility, then become more flexible - simple. Also, sub back squats instead or DB squats.
GHD Machine - If you do not have access to a GHD machine, then you will not be able to do the GHD Sit-ups, or GHD Raises. Or, you may not even be able to perform the back extension, assuming you do not have a back extension machine either. In this case, you would either sub Knees to Elbows for the GHD Sit-ups, or anchored Sit-ups using a swiss ball - to allow full extension of the hips/spine. Sit-ups are too easy on the midline compared to a GHD Sit-up. The sub for GHD Raises would be negatives from a kneeling positon with your heels anchored. Going from an erect posture, control the lowering, to lying face down on the floor. Another possible sub would be a good morning with weight. Back Extension sub would be an unweighted good morning - hands behind head. Unless there is a weight rx’d for the back extension, in this case, you would have to hold the weight under you chin, or on your back.
Kettlebells - Use DB’s of the same weight. 1 pood = 16 kg or app. 35 lbs.
Loads - This will likely be the most common substitution. When the load in a WOD is too heavy for you to use, or if that weight will make the WOD 2 times longer than it should, then the load should be reduced to a managable amount. Or if the WOD calls for unbroken reps, and you know that you cannot do that many reps at that weight for that movement - reduce it. Example - You are suppose to do Fran, and your best Front Squat is 100 lbs, then the 95 lb rx’d weight for males will not work for you. When Fran is rx’d on here, it is done for high intensity. But, if it is your first time with a WOD like Fran, and you want to use it as a benchmark, then go for it. But, there is a huge difference between doing Fran in more than 8 minutes with 95 lbs, and doing it under 4 minutes using 65 lbs. The under 4 minutes would be a better option. However, there are circumstances when you should grind through a WOD. Those kind of WOD’s will probably assert themselves upon Coach’s instructions, or just the layout of it.
L Pull-ups - Raise your knees until thighs are parallel to the floor, and hold this position. If possible try to keep your thighs at this position and extend your knees as much as possible. The issue will either be strength or flexibility, what is your issue? Work on it.
Muscle-ups - Substitite 3 Chest to Bar Chin-ups/3 Ring Dips per muscle-up. Or, 4 chin-ups/4 bar dips per muscle-up.
Overhead Squat - If you cannot do an overhead squat, do to flexibility, then become more flexible - simple. Also, sub back squats (as front squats will likely have the same problem as the overhead squat) instead, and practice HSPU’s to develop OH strength/stamina. -OPT