Timberwolf Fitness Roseville – Junk Yard WOD
“It’s a blast!”- Contrast-training (Checkmark)
“It’s a blast!” – Contrast-training
Intent: Pair heavy movements with explosive ones to prime yourself for more power.
Intensity: Weights should feel heavy but smooth. No grinds. You should feel fast and explosive, not tired.
Rest: 2-3 minutes between circuits, 10-20s rest between exercises.
Videos included below for technique.
Warm up: circuit x2 – light band & empty bar
Push-ups x5
Band trunk rotations x10
Kang squats x10
Back squat jumps x10
OH press x10
Push press x10
Circuit x3 – Swap to front squat if uncomfortable with heavy push press.
Push press 75-80% x1-3 (higher weight = lower reps)
Broad jump chest pass x3 pick a ball that’s heavy enough to not bounce back at you
Circuit x3 – Core braced and back flat during cheat rows. Use legs to give the bar momentum. If this is a new movement for you, stay light.
Cheat rows x4 RPE 8 (pick a weight you could do 6 reps max without rounding)
Med ball rotational slams x2 per side
Circuit x3 – Scale DB weight if chest/tris fatigue creeps up
DB bench press x5 RPE 8 (pick a weight you could do 7 reps max with perfect form)
Med ball shot put x3