WEEKLY WOD

Warm-up (10-12 min)
1. 5 min easy row or assault bike (low intensity)
2. 3 rounds:
- 10 Air Squats
- 5 Push-ups
- 5 Pull-ups (or Jumping Pull-ups)
- 10 Kettlebell Swings (16/24 kg)

Main Workout
**Engine EMOM (24-30 min)**
**Stations:**
1. Minute 1: 12/10 Calories Assault Bike
2. Minute 2: 10 Pull-ups
3. Minute 3: 15 Kettlebell Swings (24/32 kg)
4. Minute 4: 10 Burpees

**Repeat for 6-7 rounds** (24-30 minutes total, depending on rounds completed)

Tips:
• Focus on maintaining a steady pace for sustainability.
• Keep transitions quick to maximize work time.
• Engage core throughout movements for stability.

Cool-down (5 min)
• Seated Forward Fold (1 min)
• Shoulder Stretch (1 min per side)
• Pigeon Pose (1 min per side)

Warm-up (10-12 min)
- 5 min of dynamic stretches: leg swings, bodyweight squats, and walking lunges.
- 3 rounds of:
- 10 Back squats (lightweight, ~40% of working weight)
- 10 Romanian deadlifts (lightweight, ~40% of working weight)
- 10 Bulgarian split squats (bodyweight)

Main Workout
Heavy Back Squat Day
- Back Squat: Work up to a 3-5 rep max or perform 5 sets of 3 reps at 85% of your 1RM.
- Accessory Work:
- Romanian Deadlift: 3 sets of 8 reps at 60 kg
- Bulgarian Split Squats: 3 sets of 10 reps (per leg) with 15 kg dumbbells
- Goblet Squats: 3 sets of 12 reps with a 24 kg kettlebell

Tips:
• Focus on maintaining a strong core during squats.
• Ensure proper form on Romanian deadlifts to protect the lower back.
• Use a full range of motion in Bulgarian split squats for optimal engagement.

Cool-down (5 min)
• Seated forward bend (hamstrings)
• Standing quad stretch
• Pigeon pose (hips)

Warm-up (10-12 min)
- 5 min easy assault rower or assault bike (conversational pace)
- Dynamic stretches:
- Arm circles (1 min)
- Hip circles (1 min each direction)
- Bodyweight lunges with a twist (5 each side)
- Inch worms to push-up (5 reps)

Main Workout
Active Recovery
- 20 min easy assault rower or assault bike (HR under 130 bpm)
- 15 min full body mobility:
- Hip flexor stretch (1 min each side)
- Shoulder dislocators with a band (1 min)
- Thoracic spine rotations (1 min each side)
- Ankle mobility with band (1 min each side)

Tips:
• Maintain a conversational pace throughout the row or bike.
• Focus on deep breathing during mobility to enhance relaxation.
• Listen to your body and adjust stretches as needed for comfort.

Cool-down (5 min)
• Seated forward fold (1 min)
• Child's pose (1 min)
• Pigeon pose (1 min each side)
• Standing quad stretch (30 sec each side)

Warm-up (10-12 min)
- 2 rounds of:
- 10 KB Swings (light)
- 5 KB Clean & Press (light)
- 5 KB Goblet Squats
- 5 KB Snatches (light)
- 500m Row or 1 min Assault Bike at moderate pace

Main Workout
Kettlebell Complex for Time
- 5-6 rounds of:
- 10 KB Swings (20kg or 24kg)
- 5 KB Clean & Press (20kg or 24kg/arm)
- 5 KB Goblet Squats (20kg or 24kg)
- 5 KB Snatches (20kg or 24kg/arm)
- Finish each round with:
- 250m Row or 30 sec Assault Bike
- Time cap: 25 minutes

Tips:
• Focus on form and control during KB movements.
• Keep a steady pace on the row or bike to maintain intensity.
• Use the lighter kettlebell if form begins to suffer.

Cool-down (5 min)
• Standing Forward Bend (30 sec)
• Seated Hamstring Stretch (30 sec each leg)
• Pigeon Pose (30 sec each leg)
• Shoulder Stretch (30 sec each arm)

Warm-up (10-12 min)
- 3 Rounds:
- 10 PVC Pass-Throughs
- 10 Air Squats
- 5 Barbell Deadlifts (lightweight, ~40% of 1RM)
- 5 Push-Ups

Main Workout
**"Descending Ladder Benchmark"**
21-15-9 of:
- Barbell Thrusters (50 kg)
- Pull-Ups

*Time cap: 15 minutes*

Tips:
• Focus on maintaining good form throughout each set.
• Choose a weight for thrusters that allows you to complete each set unbroken or with minimal breaks.
• Keep your transitions between movements quick to maximize time efficiency.

Cool-down (5 min)
- 1 minute Child’s Pose
- 1 minute Pigeon Stretch (30 seconds each side)
- 1 minute Forward Fold
- 2 minutes Lying Spinal Twist (1 minute each side)

Warm-up (10-12 min)
- Dynamic lunges: 2 min
- Arm circles: 2 min (1 min forward, 1 min backward)
- Bodyweight squats: 2 min
- Hip openers: 2 min
- Foam roll quads: 2 min
- Foam roll lats: 2 min

Main Workout
Full Body Stretching Routine
- 30-40 min full body stretching (hold each stretch for 45-60 seconds)
- Quads
- Hamstrings
- Glutes
- Hip flexors
- Lats
- Chest
- Shoulders
- Calves
- Ankles

Tips:
• Breathe deeply during stretches to enhance relaxation.
• Focus on areas with tightness for longer holds.
• Use a foam roller before stretching to release muscle tension.

Cool-down (5 min)
- Deep breathing: 1 min
- Child's pose: 1 min
- Seated forward bend: 1 min
- Standing calf stretch: 1 min
- Shoulder stretch: 1 min