Timberwolf Fitness Roseville – WOD

Strength (Weight)

15min Clock:

5 Sets:

8 RDL (6–7 RPE; try to use the same working set across all sets)

4 Strict Pull-Ups (make these weighted if you are able)

Metcon (5 Rounds for time)

Every 3min for 15min:

8 PU

16/13 Cal Bike

8 PU

Rx+: C2B

Rx: PU

Scale: JPU or JC2B or Ring Rows

Time Domain: 1:10-1:40 Per round

Stimulus: Interval; Upper Pull + Engine

Notes:

– Break C2B early (4-4 or 3-3-2) to protect grip

– Find a bike pace you can repeat every round

– Smooth transitions will matter more than speed