Timberwolf Fitness Roseville – WOD
Gymnastics Skill (EMOM) (AMRAP – Reps)
Pick a gymnastics skill that you would like to do for todays E2MOM and spend 10 minutes warming up that skill
Then…
E2MOM for 12 min (6 rds)
Either 30 sec gymnastics skill work OR a max unbroken set
Skill options: HSPU, SHSPU, WW, HSW, Pull ups, C2B, T2B
(or a variation of the above options, ex. banded pull ups)
Flow: pick ONE gymnastics skill to work on across all sets.
Ex. T2B – you can either work on T2B for 30 sec, then rest 90 sec OR hit a max set of T2B and rest the remainder of the 2 min.
Each skill has a cap – this is to ensure that athletes aren’t doing too much volume. Keep track of your reps each round and stop the workout either at the 6th set or when you hit the designated cap whichever comes first.
Ex. If I hit 80 T2B during the 5th E2MOM, I’m done and will not do the 6th E2MOM
Caps:
HSW = 300 ft
WW = 30 reps
RMU/BMU = 40 reps
HSPU/SHSPU/Pull ups/C2B = 50 reps
T2B = 80 reps
Metcon (AMRAP – Reps)
25 min AMRAP:
600m run
100ft lunge (bodyweight)
10 Devils press + shoulder to OH
1 rep = 1 DP + 1 S2OH
Pick your DB weight today (1 DB)
Notes: Think long-game pacing. The run should be steady, lunges unbroken, and dumbbell movements smooth. Avoid sprinting early. Success today comes from continuous movement for 25 minutes.