WOD – Thu, Oct 2
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 bike or row
2 rounds:
- 10 air squats
- 10 reverse lunges
- 5 inchworms
- 10 kip swings
Strength (8:00–20:00)
Every 2:30 x 4 Sets
- 5 Front Squats @ 70–75%
- 10-20 GHD sit-ups or ab mat sit-ups
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (25:00–40:00)
AMRAP 10:
10 Front Squats (95/65)
20 Double Unders
12 Toes to Bar
Goal: 6+ rounds
Intermediate: knee raises, single unders
Baseline: sit-ups, line hops
Cool Down (Checkmark)
(40:00–50:00)
- Lateral bridge raise 2×12 each side (add weight if possible)
- Lateral bridge twist 2×10 each side (DB’s if possible)
- Single leg Calf raise 2x 12-20 (Foot on plate if possible, loaded or unloaded)
Optional Recovery Flow (Checkmark)
Repeat 3 Times (~18 Minutes Total)
Move from one movement to the next without rushing. Breathe. Move with intention.
Heavy squatting with midline fatigue into Open style conditioning. Today we lift heavy then we keep it simple and “burn it down”. You should select a light load for the workout that allows for unbroken sets throughout and a rep scheme on toes to bar that allows you to jump up only 2x to complete the rounds. We want more rounds, not more rest or more weight.