WOD – Tue, Jun 24
Intent
Warm Up (Checkmark)
General (0:00–10:00)
2 rounds:
- 10 Wall Balls
- 10 Box Jumps
- 10 Cal Bike
- 10 KB High Pull
- 10 Empty‑Bar Push Press
Specific (10:00–20:00):
SDHP: PVC → light bar, 2×5 tempo; cue hip-drive → high elbows.
Push Press: light weight, 2×5; cue vertical dip → drive.
Practice transitions between stations.
Conditioning (AMRAP – Reps)
RX Conditioning (22:00–44:00):
Fight Gone Bad –
3 rounds of:
1:00 Wall Ball (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20”)
1:00 Push Press (75/55)
1:00 Row Cals
1:00 Rest
Intermediate: 65/45 load, step-down box
Baseline: 10lb Wall Ball, DB SDHP, step-ups, DB Push Press, bike/row
Cool Down (Checkmark)
Another benchmark for some fun testing and an old school flavor. This one was designed by Coach and Founder of CF, Greg Glassman, when he worked directly with athletes in combat sports. He designed intervals to enhance the work capacity of a fighter, hence the title. High-rep aerobic power test. Coach transitions and station pacing.