WEEKLY WOD

Warm-up (10-12 min)
- 5 min Row (easy pace)
- 3 Rounds:
- 10 Bodyweight Squats
- 10 Push-ups
- 5 Power Cleans (empty barbell, 20 kg)
- 30 sec Light Row or Bike

Main Workout
**Chipper Challenge**
- 50 cal Row
- 40 Kettlebell Swings (24 kg)
- 30 Pull-ups
- 20 Thrusters (40 kg)
- 10 Burpees

**Time Cap:** 40 min

Tips:
• Focus on consistent pacing, especially on the row.
• Break up reps early to maintain form on high-volume movements.
• Stay hydrated, and rest briefly between movements if needed.

Cool-down (5 min)
- Child's Pose (1 min)
- Pigeon Stretch (1 min each side)
- Standing Forward Fold (1 min)
- Seated Hamstring Stretch (1 min)

Warm-up (10-12 min)
- 5 min Rowing at an easy pace
- 3 sets of:
- 10 Band Pull-Aparts (light resistance)
- 8 Bent-Over Dumbbell Rows (or light barbell) at 20 kg
- 5 Scapular Push-Ups

Main Workout
Heavy Barbell Row (Pendlay or Bent-Over)
- Work up to a heavy 4-5 rep max (aim for 60-80% of estimated 1RM)
- 3 sets of 4-5 reps @ heavy weight

Accessory Work:
- Weighted Pull-Ups or Chin-Ups: 3 sets of 5-8 reps (add weight as needed)
- Dumbbell Rows: 3 sets of 8-10 reps each arm @ 25 kg
- Face Pulls with Bands: 3 sets of 12-15 reps

Tips:
• Focus on maintaining a flat back during the barbell rows.
• Use a full range of motion on pull-ups and chin-ups.
• Engage your core throughout all movements for stability.

Cool-down (5 min)
• Child's Pose (1 min)
• Seated Forward Fold (1 min)
• Cross-Body Shoulder Stretch (30 sec each arm)
• Lat Stretch on Wall (30 sec each side)

Warm-up (10-12 min)
- 5 min easy assault bike or rower
- 5 min dynamic stretching:
- Arm circles (1 min)
- Leg swings (1 min each leg)
- Hip openers (1 min)
- Thoracic rotations (1 min)
- 1-2 min deep breathing and gentle neck stretches

Main Workout
**Active Recovery**
- 20 min easy assault rower or assault bike (conversational pace, HR under 130 bpm)
- Followed by 15 min full body mobility:
- Foam roll hips (3 min)
- Shoulder dislocates with a band (3 min)
- Thoracic spine stretch on foam roller (3 min)
- Ankle mobility stretches (3 min)
- Pigeon pose (3 min each side)

Tips:
• Focus on maintaining a relaxed pace throughout the rower/bike.
• Spend extra time on areas that feel particularly tight or sore.
• Use controlled breathing during mobility to enhance relaxation.

Cool-down (5 min)
• Standing forward fold (1 min)
• Seated hamstring stretch (1 min each leg)
• Child’s pose (1 min)
• Cat-cow stretch (1 min)

Warm-up (10-12 min)
- 3 rounds of:
- 5 Power Cleans (40% 1RM)
- 10 Box Jumps (moderate height)
- 10 Kettlebell Swings (light, 16 kg)
- 30 seconds of Dynamic Stretching (hip openers, leg swings)

Main Workout
**EMOM 16 min**
- **Even minutes:** 3 Power Cleans (heavy, 80%+ 1RM)
- **Odd minutes:** 6 Box Jumps (max height)
- **Rest of time:** 3 sets of 10 Kettlebell Swings (heavy, 24 kg)
- **Time cap:** 16 minutes for EMOM, complete all sets of KB swings

Tips:
• Focus on fast hip extension during power cleans.
• Ensure full extension at the top of box jumps for max height.
• Use a weight for kettlebell swings that challenges you but maintains form.

Cool-down (5 min)
• Pigeon stretch (30 seconds each side)
• Hamstring stretch (30 seconds each side)
• Shoulder dislocates with a band (1 minute)

Warm-up (10-12 min)
- 3 rounds:
- 10 PVC pass-throughs
- 10 air squats
- 10 push-ups
- 200m jog

Main Workout
Grace
- 30 Clean & Jerks for time (60kg for men, 43kg for women)
- Time cap: 10 minutes

Tips:
• Focus on maintaining good form throughout each rep.
• Use your legs to drive the bar up for efficiency.
• Break the sets if needed, but keep rest minimal to stay on pace.

Cool-down (5 min)
• Standing hamstring stretch (30 seconds each leg)
• Shoulder stretch against wall (30 seconds each side)
• Child's pose (1 minute)

Warm-up (10-12 min)
- 5 min of dynamic stretches:
- Leg swings (front-to-back and side-to-side) for 1 min each leg
- Arm circles for 1 min
- Torso twists for 1 min
- 3 min of foam rolling (quads, hamstrings, and lats)
- 2 min of inchworms into a downward dog stretch

Main Workout
Full Body Stretching Routine
- 30-40 min of static stretching:
- Quads: 45-60 sec each leg
- Hamstrings: 45-60 sec each leg
- Glutes: 45-60 sec each leg
- Hip flexors: 45-60 sec each leg
- Lats: 45-60 sec each side
- Chest: 45-60 sec
- Shoulders: 45-60 sec each arm
- Calves: 45-60 sec each leg
- Ankles: 45-60 sec each ankle

Tips:
• Focus on breathing deeply during each stretch.
• Maintain good posture to maximize stretch effectiveness.
• Use foam roller for additional muscle relief before static stretching.

Cool-down (5 min)
• Child's pose: 1 min
• Seated forward fold: 1 min
• Butterfly stretch: 1 min
• Supine spinal twist: 1 min each side