WEEKLY WOD

Warm-up (10-12 min)
Goal: Prep rowing/biking engine + full-body hinging, squatting, pushing, pulling

• 3 min easy machine
- 90 sec easy Assault Rower
- 90 sec easy Assault Bike

• 3 rounds:
- 10 air squats
- 8 walking lunges (4/leg)
- 6 ring rows or band rows
- 6 push-ups (elevate hands if needed)
- 20 single-unders or fast line hops

• Movement prep (2 rounds):
- 10 hip swings (front/back each leg)
- 10 KB RDL with 20kg (slow, feel hamstrings)
- 8 empty-bar front squats (20kg)
- 20 sec hollow hold on abmat

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Main Workout
“Full-Engine Builder” (35-40 min total)

A. Conditioning EMOM 24 (engine focus)
Rotate through 4 stations for 6 rounds (24 min total):

- Minute 1: 12/9 cal Assault Rower
- Minute 2: 10 DB or KB front squats @ 2x17.5kg DBs (or 1x24kg KB goblet)
- Minute 3: 10 burpees
- Minute 4: 12/9 cal Assault Bike

• Aim: sustainable but uncomfortable pace; all work done in 40-45 sec each minute

B. Finisher – Midline & Flush (6-8 min)
3 rounds, not for time:
- 12 sit-ups on abmat
- 20 sec plank hold
- 60 sec very easy row or bike

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Tips:
• Start ~80–85% effort on machines; if you’re finishing later than 45 sec, reduce cals by 2–3.
• Keep front squats unbroken; if needed, drop to 2x12.5kg DBs or 1x20kg KB.
• On burpees, smooth rhythm > speed; no long pauses standing.

Cool-down (5 min)
• 60-90 sec each: couch stretch (quads/hip flexors) per leg
• 60 sec hamstring stretch per leg
• 60 sec child’s pose
• 30-45 sec doorway pec stretch per side
• 2 min easy spin on bike or rower to drop heart rate

Warm-up (10-12 min)
Goal: Prep shoulders, triceps, chest and pressing pattern for heavy work

• 3 rounds (steady pace):
- 10 banded shoulder dislocates (light band)
- 10 band pull-aparts (horizontal)
- 10 scap push-ups + 5 regular push-ups
- 10 KB strict press (5/arm @ 8–12kg)
- 10 banded triceps pressdowns
- 20s hollow hold + 20s plank on hands

• Then, with empty bar (20kg or 15kg):
- 2 sets: 8 strict press + 5 push press + 5 front rack holds (5s each)

Strength A: Strict Press (From Rack)
• Build to a heavy 3-rep
- Every 2:00 x 7 sets
- Start around 60% 1RM, increase each set if moving well
- Example loading (for reference):
• Set 1: 30kg x3
• Set 2: 35kg x3
• Set 3: 40kg x3
• Set 4: 45kg x3
• Set 5-7: 48–55kg x3 (heavy but solid, no grinding)

Strength B: Push Press Volume
• 4 sets x 5 reps @ ~70–75% of today’s best strict triple
- Every 2:00
- Use leg drive, strong lockout
- Example: if heavy triple was 50kg, push press at 35–38kg

Accessory Pressing & Stability (10-12 min)
• 3 rounds, not for time:
- 8–10 DB incline bench press (heavy, 60–75s rest)
- 8–10 strict ring or bar dips (or feet-assisted / banded)
- 20–30s handstand hold (wall) or 4–6 strict HSPU

Optional Finisher (5-6 min)
Shoulder pump / stability
• 3 rounds:
- 12 lateral raises (light DBs)
- 12 front raises
- 12 band face pulls

Tips:
• Stop strict presses 1–2 reps before failure; save elbows/shoulders.
• Brace hard and squeeze glutes on all barbell presses.
• Use full lockout and control the negative on every rep.

Cool-down (5 min)
• 30–45s each:
- Doorway chest stretch (both sides)
- Overhead triceps stretch (both sides)
- Banded lat stretch
- Gentle neck/upper trap stretch
- 5 deep breaths in child’s pose with arms extended overhead

Goal: Easy flush + mobility. Keep HR low, breathing through the nose, finish feeling better than you started.

Warm-up (10-12 min)
- 5 min easy walk on Assault Rower/Assault Bike (very light pace)
- 2 min dynamic leg work:
- 10 leg swings front/back per leg
- 10 leg swings side/side per leg
- 10 walking lunges with reach overhead
- 3 min upper-body mobility:
- 15 arm circles forward + 15 backward
- 10 band pull-aparts
- 10 cat-cow on abmat
- 2 min easy core activation:
- 20 dead bugs
- 20 glute bridges

Main Workout (35-40 min)
Part A – Easy Walk / Machine Flush (20-25 min)
- 20-25 min continuous at conversational pace:
- Option 1: Outdoor walk
- Option 2: 5 min row + 5 min bike, repeat 2x
- Keep effort at ~60–65% (easy nose-breathing pace)

Part B – Mobility & Stretching Flow (15 min)
Move slowly, no rushing, breathe through each position.

• Hips & Hamstrings
- 1 min per side: couch stretch (hip flexor) using bench or rack
- 1 min per side: pigeon pose or figure-4 glute stretch on bench
- 1 min: seated forward fold for hamstrings

• Thoracic & Shoulders
- 1 min per side: open books (side-lying thoracic rotations)
- 1 min: child’s pose with arms on bench (lat stretch)
- 1 min: banded shoulder distraction per side (light band)

• Ankles & Calves
- 1 min per side: knee-to-wall ankle mobs
- 1 min: calf stretch on plate or step

• Spine & Core
- 1 min: cat-cow (slow)
- 1 min: lying trunk rotations (windshield wipers, bent knees)

Tips:
• If HR climbs, slow down or shorten your stride.
• Use nasal breathing to keep intensity true “recovery.”
• In stretches: mild tension only, no pain; relax and sink deeper with each exhale.

Cool-down (5 min)
• 2 min very easy walk or light spin on bike
• 3 min relaxed holds:
- 1 min child’s pose
- 1 min lying hamstring stretch per side
- 1 min deep breathing in supine (one hand chest, one hand belly)

Warm-up (10-12 min)
Goal: Prep hips, posterior chain, shoulders and bar path for dynamic barbell cycling

• 3 min easy Assault Bike or Row – gradually build pace
• 2 rounds:
- 10 leg swings each leg (front/back, then side/side)
- 10 air squats
- 10 alternating reverse lunges
• Barbell PVC/light bar (5-10kg), 2 rounds:
- 5 good mornings
- 5 Romanian deadlifts
- 5 front squats
- 5 strict press
- 5 hang power cleans
• Specific barbell prep (empty 20kg bar):
- 2 sets: 3 muscle cleans + 3 hang power cleans + 3 push press
- 5 wrist circles each direction, 10 band pull-aparts, 10 scap push-ups

Power Primer (10 min)
Focus: Fast hips & crisp receiving position

• Every 1:00 x 8 sets (alternating):
- Odd minutes: 3 touch-and-go hang power cleans @ 30-40kg (speed > load)
- Even minutes: 3 push jerks @ 30-40kg

Main Workout
“Barbell Engine” – Power Clean & Jerk Complex

• Every 3:00 x 6 sets (18 min total):
- 1 complex =
- 3 touch-and-go power cleans
- 2 push jerks
- 1 split jerk (or push jerk if preferred)
- Suggested loading (using 20kg bar):
- Sets 1-2: 40kg
- Sets 3-4: 50kg
- Sets 5-6: 55-60kg (if form stays sharp)

• Then, after 3 min rest:

Barbell Cycling Finisher (7-10 min)
For time (cap 8 min):
- 21-15-9 reps of:
- Power clean & push press @ 40kg
- Lateral barbell hops (over bar = 1)

Tips:
• Prioritize perfect bar path and fast elbows over adding weight
• Unbroken or 2 quick sets per round in the finisher; avoid grinding singles
• Tight midline and full lockout on every jerk/press

Cool-down (5 min)
• 1 min easy row or walk
• 30 sec per side: hip flexor stretch (half-kneeling)
• 30 sec per side: glute/figure-4 stretch
• 1 min hamstring stretch (seated or standing)
• 1 min chest/shoulder doorway or banded stretch
• 30 sec per side: forearm/wrist flexor stretch (for barbell grip)

Warm-up (10-12 min)
Goal: Prep for thrusters & pull-ups (Fran) – hips, shoulders, front rack, kip

- 3 rounds (easy pace):
- 10 cal Assault Bike
- 10 air squats
- 8 push-ups
- 5 ring rows or banded pull-downs

- Shoulder & rack prep:
- 10 band pull-aparts (supinated/overhand)
- 10 PVC or empty bar pass-throughs
- 10 front rack elbow circles with empty bar

- Kip & squat pattern:
- 2 x 20 sec dead hang
- 8 kip swings
- 10 front rack elbow-up air squats (empty bar)

- Specific warm-up:
- 3 sets:
- 5 thrusters @ 15/20kg empty bar
- 3-5 strict pull-ups or easier variation
- Then build to workout weight in 2-3 small sets (3 thrusters each)

Main Workout
Benchmark: FRAN

- For time:
- 21-15-9
- Thrusters @ 42.5kg (men) / 30kg (women)[5]
- Pull-ups

- Time cap: 10 min

Suggested scaling
- Thrusters:
- Level 1: 35kg / 25kg
- Level 2: 30kg / 20kg
- Pull-ups:
- Banded or jumping pull-ups (same reps)
- Or 7 ring rows per round instead of pull-ups if needed

Tips:
• Break the 21s early (e.g. 12+9) to avoid redlining.
• Keep thrusters unbroken on 15 and 9 if possible – breathe at the top.
• Use short rests (5–10 sec max) and step right back to the bar.

Cool-down (5 min)
• 1 min child’s pose + 1 min thread-the-needle each side
• 1 min couch stretch each leg
• 1 min bar hang or doorway pec stretch each side

Easy Recovery / Stretch Day (Max 60 min)

Warm-up (8-10 min)
Goal: Gentle full-body blood flow + prep for stretching
• 3 min easy Assault Bike or Row @ very easy pace
• 2 rounds:
- 10 slow air squats
- 10 arm circles each way + 10 band pull-aparts
- 10 cat-cow on abmat
- 10 glute bridges (pause 2 sec at top)

Main Workout – Active Recovery & Mobility (35-40 min)

A. Easy Cardio Flush (10-12 min)
• 10-12 min continuous @ conversational pace:
- 1 min Assault Bike
- 1 min Row
- 1 min easy walk with light DB farmer carry (2 x 8–12kg)
• Stay nasal-breathing if possible

B. Lower Body & Hips (10-12 min)
• 2-3 rounds (move slow, no rush):
- 10 alternating deep lunge + overhead reach
- 10 Cossack squats (bodyweight, controlled)
- 30s frog stretch
- 30s per side couch stretch (use rack)
- 30s bottom-of-squat hold, chest tall

C. Upper Body & T-Spine (10-12 min)
• 2-3 rounds:
- 10 banded dislocates / pass-throughs
- 10 scap push-ups
- 30s per side thoracic spine opener on bench (lat/tri stretch)
- 30s dead hang or active hang on pull-up bar (break as needed)
- 30s doorway or rack chest stretch

Optional Core & Breathing (5 min)
• 2 rounds:
- 20s hollow hold on abmat + 20s rest
- 20s glute bridge hold + 20s rest
• Then 2 min supine breathing: 4s inhale / 6s exhale, relaxed

Tips:
• Keep effort very easy – you should finish feeling better than when you started
• Move slowly into stretches and breathe through your nose
• Skip or shorten sections if you feel any fatigue building

Cool-down (5 min)
• 1 min per side hamstring stretch (seated or standing)
• 1 min per side lying figure-4 glute stretch
• 1 min child’s pose
• 1 min gentle neck stretches (all directions, slow)
• 1 min relaxed breathing, eyes closed, in comfortable position