Timberwolf Fitness Roseville – Junk Yard WOD
Lumberyard – Featuring the log bar and other tree-felling inspired movements (Checkmark)
Lumberyard – Featuring the log bar and other tree-felling inspired movements
Intent: Gain familiarity with the log bar. Get some back and core work done along the way. Have fun.
Intensity: 7-8 RPE in general
Warm up: 2 rounds light-med kettlebells 5 min.
KB rows x5/side
RDL x10
KB swing x10
Goblet squat x5
KB clean and press x5/side
Empty log tech: Everyone practices moving the log and determines which variant they want to use for the ladder. If a variation feels too awkward, avoid it. 10 min.
Log deadlift x3
Log clean x3
Log clean and press x3
Stations: Flow between each station at your own pace. Rest as needed. If you’re going heavier on station 1, pace yourself across the other two stations, and do not choose intensities that fatigue you too much for the log.
Station 1
Log Ladder: Declare your weights for each attempt (white board). The workout starts at the lightest declared attempt. Everyone works up to 7 RPE single (no maxing). Weight only ever increases.
Stick to the variation you are most comfortable with. Everyone gets 4 turns. One rep per turn. After your turn, help the coach load for the next person.
Station 2 – get 6 rounds done
Band chops x10/side
Saw planks x20
Station 3 – get 6 rounds done
Chainsaw rows x6 RPE 8
Front rack DB carry 30’ RPE 6 (optional to use the same DB weights as the rows)