Timberwolf Fitness Roseville – WOD
Metcon (5 Rounds for reps)
5×5 min AMRAP/ 1 min rest between AMRAPS:
35/28 cal row
100 ft farmers carry (53s/35s)
Max cal machine
you can go back to the rower or pick a different machine for the max cals.
Rx+ = 70s/53s
Rx = 53s/35s
Scale = 44s/26s
Time: you should get about 1:30 – 2 min for the max calories.
Stimulus: Sustained Intervals • Aerobic Capacity •
Notes:
• Keep this one “comfortably hard.”
• Machines/runs: Try to hit around the same # of cals each round.
• carry : stay smooth and controlled, make sure the core is tight and that you’re standing tall.
• Goal: Consistency across all 5 rounds > winning round 1.