Timberwolf Fitness Roseville – WOD
Metcon (Time)
25min Time-Cap:
For Time:
30/24 Cal Row
15 Burpees Burpee Over Rower
30/24 Cal Row
15 Burpees to Target
30/24 Cal Row
15 Burpee Pull-Ups
30/24 Cal Row
15 Burpee Bar MU
30/24 Cal Row
Rx+: As Written
Rx: Burpee C2B (instead of MU)
Scale: 24/18 Cal Bike; Burpee Ring Row; Burpee PU
Time Domain : 18-25min
Stimulus: Engine + shoulder endurance
Notes:
• Pick a Row pace you can repeat all five rounds.
• Keep burpees smooth and controlled.
• Scale gymnastics early if reps stall.
• Focus on breathing and consistency.
Post Metcon Accessory (Checkmark)
3–4 Sets:
8–10/side Half-Kneeling DB Press
:45 Plank