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Daily Workout WOD, May 25, 2022


400m Run
Then complete:
1 min Dead Bugs
1 min Down Ups
1 min OH Plate Reverse Lunges
1 min 1 Hanging Knee Raise + 2 Lunges + 3 Burpees
Metcon (5 Rounds for reps)
Complete 5 sets of AMRAP x 3 mins of:
20 T2B / Hanging Knee Raises / V-Ups
10/side DB Front Rack Lunges (50/35 – 35/25 – 25/15)
In the time remaining complete max effort Burpees over DBs (lateral)

Rest 90 secs between sets

Only count completed Burpees in each set
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 12 mins:

15/10 Cal Assault Bike or 20/15 Cal Row
Max Rep Strict HSPUs / 6-9 Pike Strict HSPUs / 6-9 DB Push Ups
*P2 starts when P1 is all done with both exercices

A completes full round while B rests. Then switch.
Optional Extra Work

Complete 5 rounds of:
500m Row
50 DUs
400m Run
Rest 2 mins

Complete 3 sets of:
30 sec Weighted Hollow Hold
12 Pikes on Rower
12 Ring Roll Outs
Rest as needed

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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