top of page

Matty's Challenge WOD!

Hey Team,

So we've got another challenge to take on and this one is very unique. Two challenging movements, low reps, but high degree of mobility and shoulder/arm endurance... it's Matty's "ring my bell" WOD!

He does such a good job of explaining it in the video below, so I'll leave you with that!

Give it a go :)






Take a look back a couple of weeks and aim to bump up a little bit on one, two, or more of the sets. Don't strain for too much though, keep things tight and upright!

WOD OPTION 1: Ring My Bell

Rx: 9-6-3

Single arm db snatches (35/50)

Single arm OH squats (35/50)

Finish both movements before moving on to the next arm or set!

FG3: Scale weight to 20/35

FG2: Sub front squat (single DB) for the OH squat

FG1: Do single DB clean and jerks instead of snatches and front squat instead of OH squat

CP: Do it with a Kb 35/53 for added challenge!


Every 2:30 for 15 mins do: 10 Handstand Push-ups 12 Toes-to-bars 32 Double Unders

These intervals require speed and accuracy to get through. Choose reps and scaling that allow you to do the movements in 1-2 sets each round (maybe more in the last couple).

This is 6 rounds in total! If you want more rest, you can go every 3 minutes :)

FG3: Scale ROM on hspu, cut double unders in half

FG2: Seated DB strict press or hspu on box, hanging knee raise, single unders

FG1: as above, scale weight as needed

CP: strict hspu, 15 ttb

CP2: as above, DU must be unbroken, if not, repeat in the same interval until they're done!

bottom of page