Timberwolf Fitness Roseville – Junk Yard WOD
Beast of burden – Featuring hauling that heavy yoke around (Checkmark)
Warm up
Walking lunges, walking quad stretch, walking SL RDL, tall plank walks x10 each
Walkthrough and light practice of stations 2 and 3 exercises
Yoke practice:
Everyone practices carrying the empty yoke 2×40 feet (brace first, stand, then short powerful steps)
Based on how this feels, everyone should start thinking about the weight for their first few attempts
Adjust cross bar for different heights as needed
Main course: Remaining class time
The goal is that everyone carries the yoke at least 6 times. Build to a weight that you could carry for roughly 50-60 feet at max. That way when you stop at 40 feet, it should feel like 8 RPE, not 10. Find others who will be attempting similar weights and try to time your attempts together so there isn’t a lot of loading/unloading. Do not perform back to back carries, and don’t blow up on the stations. Make sure you’re rested and confident before attempting your next carry.
Station 1:
Yoke carry
Distance: 40 feet
Station 2: D-balls so there’s no rebound on shot put
Step-behind shot put (into wall) x3 / side
Medball squat pallof press x10
Station 3:
KB single arm thruster x5 / side – focus on explosive power, not rushing to complete the set
KB tall plank drags x12