Timberwolf Fitness Roseville – WOD
Strength (Weight)
Every 2:00 x 12:00 (6 Sets)
Power Clean & Jerk
1) 3 @ 80%
2) 3 @ 85%
3) 3 @ 90%
-these are lifting waves:
0-2
80%
2-4
85%
4-6
90%
…then repeat
Metcon (Time)
For Time:
3 Rounds:
20 Double-Unders
5 Bar-Facing Burpees
3 Power Cleans (155/105)
-rest 1:00-
3 Rounds:
20 Double-Unders
5 Bar-Facing Burpees
2 Power Cleans (185/125)
-rest 1:00-
3 Rounds:
20 Double-Unders
5 Bar-Facing Burpees
1 Power Clean (205/135)
Cap: 15:00 min
Rx+ = 185/135 – 205 /155 – 245/165
Rx = above
Scale = 115/75; 135/85; 155/105
Time Domain: 7-12min
Stimulus: Sprint Intervals • Heavy Barbell Cycling
Notes:
• Strength: Choose a starting % that allows quality reps—quality over ego. Same footwork every rep.
• Metcon: This is 3 short sprints. Push hard, then use the 1:00 rest to reset breathing and get ready to attack again.
• Double-unders: Stay relaxed in shoulders; Stay UB as long as you can
• Burpees: Keep a steady cadence—don’t redline in the first minute.
• Power cleans: Fast singles. Set your back every rep, jump tall, and meet the bar high.