Timberwolf Fitness Roseville – WOD
Hang Squat Clean + Squat Clean (Drop the bar and reset after the hang squat clean. Don’t touch and go. )
5 sets @ 7 RPE
15 min clock
focus on timing, receiving positions, and consistent movement quality—not how heavy you can go.
Metcon (Time)
Quarterfinals Workout
3 Rounds:
50 DUs
10 DL @ Weight 1
2 Rounds:
50 DUs
10 DL @ Weight 2
1 Round:
50 DUs
10 DL @ Weight 3
Cap: 14 min
Rx++: 225/155; 275/185; 315/225
Rx+: 205/135; 225/155; 275/185
Rx: 155/105; 185/135; 225/155
Scale: Reduce load / Single Unders
This is a tough workout – scale weight as needed! All reps should be quality over quantity.
Time: 10-14 min
Stimulus: Barbell tension under fatigue + jump rope efficiency
Notes: Stay relaxed on the rope and keep your hands low and quiet so double unders do not become a heart-rate spike.
Approach the deadlifts with good setup every time, especially once the load increases.
If needed, take quick singles rather than forcing touch-and-go reps that pull you out of position.