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WOD:

1a) Warm-up – Passive:

3 minutes Poop Squat Hold

Goal position for this is to have feet together feet straight, and heels down. Goal is to be able to get to 10 minutes of this.

1b) Warm-up – Active – 2-3 rounds of:

5 Sumo Inchworm

10/side Clam Shells

20 Glute Bridge-up of Box/Stair/Couch

Take your time, focus on activation, over speed.

2a) Strength/Volume Work – 4 sets of: 10 1 + 1/4 Dumbbell Front Squats

Warm-up as needed. Scale volume up or down as needed based on loading you have. One rep is down to the bottom of the squat, up just above parallel, back down to the bottom and then stand tall to finish the rep. Rest 2 minutes between sets.

2b) Strength/Volume Work – Every 1:30 x 5 sets: 5/side Single Leg Romanian Deadlift (3 Second Pause In Bottom)

Focus on quality and position and balance, not speed. Perform all reps on 1 side before switching to the other.

3) Met-con – AQAP:

100 Medball Squats

50 Dumbbell Hang Power Cleans

400m Run/500m Row or Ski/1000m C2 Bike/1200m AB

Scale volume of movements up or down based on loading you have. Squats should be able to get through in a 3-5 sets, Hang Cleans should be similar, should be around a 7-10 minutes workout.

4) Accessory – 4 sets of:

1 minute Wall Sit Hold +

100m Dumbbell Front Rack Carry or 1 minute Marching in Place

Perform movements back-to-back. Rest 1 minute between sets.

5) Secondary Conditioning – Every 10:00 x 3 sets: 7 minute Effort Run/Ski/Bike/Row

You choose the pacing/effort you’re looking to get after, with the intention of each 7 minute effort hitting the same meters/calories or as close as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Body

Move

Sport

Extra Work