WEEKLY WOD

Warm-up (10-12 min)
- 5 min rowing at a moderate pace
- 10 PVC pass-throughs
- 10 air squats
- 10 push-ups
- 5 deadlifts with an empty barbell (20 kg)

Main Workout
Chipper Challenge
- 50 cal row
- 40 wall balls (9 kg)
- 30 kettlebell swings (24 kg)
- 20 thrusters (40 kg)
- 10 burpees

Time cap: 40 min

Tips:
• Pace yourself on the row to maintain stamina.
• Focus on form during thrusters to avoid injury.
• Break up movements into manageable sets to maintain intensity.

Cool-down (5 min)
• Child’s pose (1 min)
• Pigeon stretch (1 min each side)
• Hamstring stretch (1 min)

Warm-up (10-12 min)
1. 5 min of rowing (moderate pace)
2. Dynamic stretches:
- 10 leg swings (each leg)
- 10 bodyweight squats
- 10 arm circles (forward and backward)
3. Front squat progression:
- 3 x 5 front squats with empty barbell (20 kg)
- 2 x 3 front squats with 40 kg

Main Workout
Front Squat Max Testing
- Work up to a 3-5 rep max (3 sets, increasing weight, rest 2-3 min between sets)

Accessory Work:
1. Pause Front Squat: 3 x 5 reps at 75% of max front squat with 3-second pause at the bottom
2. Goblet Squat with Kettlebell: 3 x 10 reps with 24 kg
3. Walking Lunges with Dumbbells: 3 x 10 reps per leg with 12 kg dumbbells

Tips:
• Focus on maintaining an upright torso during squats.
• Engage your core to stabilize throughout the movements.
• Use controlled tempo, especially on the pause front squat.

Cool-down (5 min)
• Pigeon stretch (30 seconds each side)
• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)

Warm-up (10-12 min)
- 5 min brisk walk to elevate heart rate
- Dynamic stretches:
- Leg swings (front to back and side to side) - 10 each leg
- Arm circles (small to large) - 10 forward, 10 backward
- Pigeon pose - 30 sec each side
- Couch stretch - 30 sec each side

Main Workout
Active Recovery Session
- 30 min brisk walk outdoors
- Followed by mobility and stretching:
- Pigeon pose - 45-60 sec each side
- Couch stretch - 45-60 sec each side
- Cat-Cow - 45-60 sec
- Thoracic rotations - 45-60 sec each side
- 90/90 hip stretch - 45-60 sec each side

Tips:
• Maintain a steady pace during the walk to promote circulation.
• Focus on breathing deeply during the mobility stretches.
• Ensure proper alignment in each stretch to maximize effectiveness.

Cool-down (5 min)
• Static stretches:
- Seated forward fold - 1 min
- Reclined spinal twist - 1 min each side
- Supine hamstring stretch - 1 min each leg

Warm-up (10-12 min)
- 3 min of light cardio (jump rope or dynamic stretching)
- 2 rounds of:
- 10 KB deadlifts (12kg/16kg)
- 10 KB Russian swings (12kg/16kg)
- 5 KB clean & press (12kg/16kg)
- 5 KB goblet squats (12kg/16kg)
- 5 KB snatches (12kg/16kg)

Main Workout
**Kettlebell Complex for Time**
- 5-6 rounds of:
- 10 KB swings (20kg or 24kg)
- 5 KB clean & press (20kg or 24kg) per arm
- 5 KB goblet squats (20kg or 24kg)
- 5 KB snatches (20kg or 24kg) per arm
- Complete 10 calories on Assault Bike or Rowing Machine between rounds
- Time cap: 20 minutes

Tips:
• Focus on maintaining form during all movements.
• Set a steady pace for the Assault Bike or Rowing Machine to maximize recovery.
• Keep your core engaged throughout the kettlebell complex.

Cool-down (5 min)
• Standing forward fold (hold 30 seconds)
• Seated hamstring stretch (hold 30 seconds per side)
• Child’s pose (hold 1 minute)
• Shoulder cross-body stretch (hold 30 seconds per side)

Warm-up (10-12 min)
- 5 min of dynamic stretches: leg swings, arm circles, torso twists
- 3 rounds of:
- 10 air squats
- 5 push-ups
- 5 kettlebell deadlifts (use light KB, ~8-12 kg)
- 1 round of:
- 5 back squats with an empty barbell (20 kg)

Main Workout
**Strength: Back Squat**
- Work up to a heavy single or 3RM (15-20 min)

**Metcon: “Squat & Sprint”**
- 10 Wall Balls (9 kg)
- 200m Run
- 8 rounds for time
- Time cap: 12 min

Tips:
• Focus on maintaining proper form during heavy lifts.
• Keep a steady pace during the metcon for optimal performance.
• Use the run to recover for your next round of wall balls.

Cool-down (5 min)
- Hamstring stretch (30 sec each side)
- Quadriceps stretch (30 sec each side)
- Child’s pose (1 min)

Warm-up (10-12 min)
- 5 min easy walk outdoors
- Dynamic stretches:
- Arm circles (30 sec each direction)
- Leg swings (30 sec each leg)
- Torso twists (1 min)
- 5 min targeted stretching:
- Cat-Cow stretch (1 min)
- Child's pose (1 min)
- Downward dog (1 min)

Main Workout
**Rest & Recovery Session**
- 20-30 min easy walk outdoors
- 5 min of deep breathing or box breathing (inhale for 4 seconds, hold for 4, exhale for 4)
- 10-15 min targeted stretching:
- Hammies stretch (1 min each leg)
- Hip flexor stretch (1 min each side)
- Shoulder stretch (1 min each side)
- Quadriceps stretch (1 min each side)

Tips:
• Focus on deep, controlled breathing during stretching.
• Stay hydrated and listen to your body.
• Use this time to reflect on your week’s training and recovery.

Cool-down (5 min)
• Gentle seated forward bend (1 min)
• Supine spinal twist (1 min each side)
• Deep breathing in a comfortable seated position (3 min)