Timberwolf Fitness Roseville – WOD

Metcon (2 Rounds for time)

30min Running Clock

3 Rds (8 min cap)

200m Run

100 meter Farmers Carry (53s/35s)

@10min:

10min AMRAP:

5 Pull Ups

10 Push Ups

10 Box Jumps (24/20)

-2min Rest-

@ 22 min (12 min cap)

3 Rounds:

400m Run

50 Air Squats

End time: 34 min

Score = time on each 3 RFT portion

RX+ = strict pull-ups

Rx = above

Scale = jumping pull ups, knee push ups, box step ups
Stimulus: Aerobic + muscular endurance

Notes: Move consistently, don’t sprint early. Stay smooth on runs and keep bodyweight movements controlled.