Timberwolf Fitness Roseville – WOD
Metcon (AMRAP – Rounds and Reps)
20min AMRAP:
12/10 Cal Echo Bike
50’ HS Walk
12/10 Cal Echo Bike
– 1:00 Rest – (each round)
Rx+:
HS Walk 50’ (challenge: unbroken or 2 sets)
Rx:
HS Walk 50’ (break as needed)
Scale:
50’ Bear Crawl OR
•2 Wall Walks (or 3–5 box pike holds)
(Choose a version that takes ~0:45–1:20)
Time Domain: 4-7 Rounds
Stimulus: Aerobic capacity with skill under fatigue • Shoulder endurance • Moderate, repeatable pacing
Notes:
• This is a “work for 20 minutes” day—pick a pace you can repeat every round.
• Don’t sprint the bike then die on the skill. Smooth bike, clean skill reps.
• Choose a HS scale that keeps you moving and builds confidence.
• Use the 1:00 rest to slow your breathing and stay sharp.
*Count HS Walk as 5 reps per 25′ so 50′ = 10 Reps
Post Metcon Accessory (Checkmark)
3–4 Sets:
3/each side KB Turkish Get-Ups
50ft (each side) Bottom-Up Single Arm KB Carry
12/each Banded Pallof Press
Time Domain: 8–12 min
(base this on how your body feels and how much time you have after the Metcon)