Timberwolf Fitness Roseville – WOD
Strength (Weight)
10:00 EMOM
1 Power Clean & Jerk
(Building — goal is RPE 9 / 90%+; NOT a true max)
Metcon (4 Rounds for calories)
4 Rounds:
2:30 Window:
15 Pull Ups
1 Round DB “DT” (12 DL, 9 Hang Cleans, 6 Push Jerks)
Max Cal Row Remaining
– 2:30 Rest Between –
Rx+:
C2B
DB DT 50’s/35’s
Rx:
Pull-Ups
DB DT 50’s/35’s
Scale:
Jumping Pull-Ups (or banded PU)
DB DT 35’s/20’s (or 25’s/15’s as needed)
Time Domain: 1:30-1min to work on Machine Each Round
Stimulus: Repeatable high-intensity efforts • Grip/upper-body stamina • Engine in short window
Notes:
• Strength: Build with confidence—make small jumps and only count clean reps. Aim for your “heaviest good rep,” not a max.
• Metcon: Your score is CONSISTENCY. Pick pulling that you can repeat each round.
• Move with urgency between stations. If you’re breaking DBs early or rowing falls off hard by Round 2, you started too hot.
• Round targets: Try to match or slightly improve calories each round.