Timberwolf Fitness Roseville – WOD
Metcon (AMRAP – Reps)
6×5-minute AMRAP intervals
Rest 1:00 between intervals.
Alternate stations for three each
Station 1
40/32-Calorie Row Buy-In
Then AMRAP: 8 DB Deadlifts + 6 S2OH + 4 line facing burpees
Station 2
30/24-Calorie echo Bike buy-in
Then AMRAP: 15 AbMat Sit-Ups + 30 Double-Unders + 1 wall walk
Rx= 50s/35s,
Scale = 35s/25s, 10 DU + 20 singles or 30 singles, modified wall walk
*you can start the AMRAP wherever you left off on the last one if you remember.
*if class is big do all 3 of one AMRAP then switch to the next one for 3 rds, this will help limit transitions.
Notes: Know your row and bike calorie plan before each interval. Move into the AMRAP quickly and pick a
double-under option that lets you keep working.