Warm-Up A) 8 Rounds: 20 seconds Row at RPE 9 10 seconds Rest B) 3 Rounds: 400M Jog 20 Sit-Ups 10 Windmills Workout 2 Rounds: 400m Run at RPE 8 2-minute rest between rounds 4 Rounds: 200m Run at RPE 8 2-minute rest between rounds 8 Rounds: 100m Run at RPE 8 2-minute rest between …
Category Archives: Upcoming WOD Previews
Friday 01.10.25
Warm-Up A) 2 Rounds: 10m High Knees 10m Walking Lunge 200m Run B) 3 Rounds: 12 Wall Balls, 14#/10# 6 Strict Pull-Ups 3 Burpees Strength Hang Squat Clean Above Knees 3@ RPE 6 3@ RPE 7 3@RPE 8×2 rounds In this set, we are using the RPE chart to regulate the training intensity. The chart …
Thursday 01.09.25
Warm-Up A) 3 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Power Cleans 10 Air Squats B) 1 Round: 200m Run 200m Row 20 Russian Swings Strength Pause Deadlift 5@ RPE 6 5@ RPE 7 5@ RPE 8×2 rounds Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with …
Wednesday 01.08.25
Warm-Up A) 800m Run 20 seconds Handstand Hold B) 2 Rounds: 10 Ring Rows 10 Knee Raises 5 Kipping Pull-Ups 5 Toes-to-Bar Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE 7×2 rounds Here we are using the RPE chart to regulate the training …
Tuesday 01.07.25
Warm-Up A) 3 Rounds: 10M Butt Kickers 10M Bear Crawl 10M Crab Crawl 10 Ring Rows 10 Push Press, with an empty bar B) 3 Rounds: 1min Calorie Row at a 7/10 effort. 10 Dumbbell Snatches, 25#/20# 200m Row Strength Push Press + Split jerk (1 + 2) Every 75 seconds x 8 at RPE7 …
Monday 01.06.25
Warm-Up A) 3 Rounds of: 10 Calorie Row 10 Overhead Squat, with an empty barbell 10 Dumbbell Power Snatch, 30lb/20lb B) 9-6-3: Muscle Snatch, with Empty Bar Below Knee 9-6-3: Overhead Squat, with Empty Bar 18-12-6: Double-Unders Strength Pause Overhead Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE …
Sunday 01.05.25
Warm-Up A) 1 round: 500m Row 10 Step-Ups 15 Russian Swings 20 Sit-Ups 250m Row 10 Step-Ups 15 Russian Swings 20 Sit-Ups B) 2 rounds: 5 Strict Press, with an empty bar 5 Front Squats, with an empty bar 5 Hang Squat Cleans, with an empty bar Workout 6 min AMRAP: 10 Burpees Over The …
Saturday 01.04.25
Warm-Up A) 2 Rounds: 200m Run 10 Dumbbell Front Squats 10 Dumbbell Press 10 Dumbell Step-Ups on box B) 3 Rounds with an empty bar: 5 Slow Overhead Squats 5 Muscle Snatches, below the knee 5 Hang Power Snatch, below the knee Strength Power Snatch 2 reps @ RPE 6 2 reps @ RPE 7 …
Friday 01.03.25
Warm-Up A) 2 rounds: 10m Butt Kicker 10m Lunges 10m High Knee 10m Lunges 10 Push-Ups B) 2 Rounds: 10 Empty bar Back Squats 200m Run Strength Back Squat 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE of …
Thursday 01.02.25
Warm-Up A) 400m Run Then, 2 rounds: 10 Russian Swings 5 Burpees B) 2 Rounds: 10 Empty Bar Deadlift 20 Double-Unders 20 Ring Rows Strength Deadlift 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE of 9 for 2 …
Wednesday 01.01.25
Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 2 Rounds: 10 Empty Bar Bench Press 20 Knee Raises 20 DB Front Squat Strength Bench Press 2 reps @ RPE 6 2 reps @ RPE 7 2 reps @ RPE 8 2 reps @ RPE 9 Objective: build to an RPE …
Tuesday 12.31.24
Warm-Up 2 Rounds: 400m Row 20 Ring Rows 20 Dumbbell Presses 10 Calorie Bike Strength Close Grip Bench Press 1 rep @ RPE 6 1 rep @ RPE 7 1 rep @ RPE 8 Objective: Build to an RPE of 8 for 1 repetition in the Close Grip Push-Ups. In this set, we are using …