Timberwolf Fitness Roseville – WOD
Tempo Back Squat (18 min clock)
Build to a heavy 1 rep.
3 seconds down, 3 second pause in the bottom
Notes: Move with control in every rep. Stay tight in the bottom and drive through the floor on the accent.
Metcon (Time)
2026 GameDay Individual Workout
3 RFT:
400 m run
20 T2B
10 power cleans
Cap: 15 min
Rx+= 155/105
Rx= 135/85
Scale= toes to hip, 115/65
Time: 10-15 min
Notes: If you need to break the T2B, push the runs a little bit. If you plan to do 1-2 sets on T2B, keep a steadier run pace. Do quick singles on the cleans in the first round. If grip is feeling good after the second set of T2B, touch & go for a couple of sets. Then you can try to touch n go for the last set if you are feeling good. If you tend to take big rests between touch n go sets, it’ll be best to stick to quick singles.