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Tough combo today, goal is to challenge yourself with the reps in each round but not so much that you can't maintain the same reps through the 4 rounds at each station.

Adjust reps and difficulty as needed to find the right challenge for yourself today!




WARM UP: 2 rounds - 3 inchworms, 6 pushups, 9 squats

Then specific warm up for the first wod on your own


Note that the work here is done Every TWO minutes, and you stay on the same station until you have done 4 rounds. Rest the remainder of each 2 minute period before starting over.

Rest is ONLY 2 minutes between each WOD, so get your stuff ready prior to the workout starting!

WOD 1:

Every 2 mins for 8 mins do:

14 Pull-ups

16 Plate Overhead Lunges, 45/35 lbs

Rest 2 minutes

WOD 2:

Every 2 mins for 8 mins do:

14/10 Row Calories

15 Push Press, 95/65 lbs

Rest 2 minutes

WOD 3:

Every 2 mins for 8 mins do:

15 American Kettlebell Swings, 53/35 lbs

15 Box Jumps, 24/20 in * you may have to switch to step ups AND/OR scale the number of reps here to make sure you get a bit of rest before the next round!

Rest 2 minutes

WOD 4 - Optional if you have the energy!

Every 2 mins for 8 mins do:

16 Hand Release Push-ups

16 Alternating Single Leg V-ups


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