Workout Sneak Peek
10.13-10.19.2025
WOD – Sun, Oct 12
WOD – Sun, Oct 12
CONDITIONING
I Could Fly (Time)
3 Rounds
60/48 Calorie Bike
1k/800 Meter Row
Rest 4 Minutes
MAx: 50/38, 800/600m
MVx: 40/28, 600/400m
GOALS + GUIDANCE: The bike will take FOUR minutes or less, same with the row! Scale, scale, scale to meet the time domain. There is a substantial rest between rounds so really push your pace on […]
WOD – Sat, Oct 11
WOD – Sat, Oct 11
INTERVALS
Not That Bad (Checkmark)
10 x on the 3 Minute
200 Meter Run
10 Toes to Bar
5 DB Clean+Jerks
MCx: 50/35
MAx: knee or pike ups, 35/20
MVx: 100m, v-up or leg lift, 25/15
GOALS + GUIDANCE: Run the 200 meters in :60 or less, then for as long as possible do the toes to bar unbroken […]
WOD – Fri, Oct 10
WOD – Fri, Oct 10
STRENGTH
Back Squat (GOALS + GUIDANCE: Start your first working set of squats at 65% and build for the remaining two sets. Record your heaviest weight.)
CONDITIONING
Different World (AMRAP – Rounds and Reps)
AMRAP 8
Up Ladder by 2 Reps
2 Box Jumps
2 Strict Pull Ups
12 […]
WOD – Thu, Oct 9
WOD – Thu, Oct 9
ENDURANCE
Cook (Time)
4 Rounds
24/20 Cal Bike
200 Meter Farmer’s Carry
:60 Plank
MCx: 53/35
MAx: 20/16 cals, 35/26
MVx; 16/12 cals, 150m 26/18, :45 plank
GOALS + GUIDANCE: Find a steady pace and hold on (literally)! Push for a strong but repeatable effort on the bike, then go unbroken on the farmer’s carry and plank, if possible. […]
WOD – Wed, Oct 8
WOD – Wed, Oct 8
STRENGTH
Shoulder Press (GOALS + GUIDANCE: Start your first working set of presses at 65% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight)
CONDITIONING
Seeb (AMRAP – Rounds and […]
WOD – Tue, Oct 7
WOD – Tue, Oct 7
STRENGTH
Sumo Deadlift (GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Start your first working set of 10 at 65% of your 1 rep max, and build in weight for the remaining two sets. )