Workout Sneak Peek
01.20 - 01.26.2025
WOD – Sat, Jan 18 “Something Real”
ENDURANCE
“Something Real” (Time)
3 Rounds
800 Meter Run
6 Bar Muscle Ups
40 Squats
MAx: 600m, 8 chest to bars
MVx: 400m, 8 strict or 12 ring rows, 30 squats
GOALS + GUIDANCE: Run the 800’s as if you’re running 2-3 miles, at a nice steady pace. Try to complete the runs around 4:00. For the bar muscle ups, choose a difficult upper-body-pulling movement. […]
WOD – Fri, Jan 17 “Maaagic”
INTERVALS
“Maaagic” (Time)
7 Rounds
250/200 Meter Row
45 Double Unders
Rest 1 Minute
MAx: 15 attempts
MVx: 200/150m, 50 singles
GOALS + GUIDANCE: With a rest built into today’s workout, you get to PUSH your pace every interval! Row the 250/200 in :60 or less. Take one big breath, to relax your arms and shoulders, then try to do the double unders unbroken or […]
WOD – Thu, Jan 16 Press + “Check Out”
STRENGTH
Shoulder Press (4×6, across 70%
GOALS + GUIDANCE: Coaches will help you work up to a 7/10 effort (70%) and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)
CONDITIONING
“Check Out” (Time)
3 Rounds
25 Sit […]
WOD – Wed, Jan 15 Sumo Deadlift + “Can’t Go”
STRENGTH
Sumo Deadlift (4 x 6)
GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort (70%) of your 1 rep max. The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Maintain the same weight across.)
CONDITIONING
“Can’t Go” […]