Timberwolf Fitness Roseville – WOD
Metcon (Time)
For time:
50 abmat sit ups
40/32 cal echo
30 S2OH (135/95)
20 box jumps (24/20)
10 wall walks
Rest 3 min
10 wall walks
20 box jumps
30 S2OH (135/95)
40/32 cal echo bike
50 abmat sit up
*30 Min Cap
Rx+ = 30/24
Rx = above
Scale = step ups – 95/65 – 20 plank shoulder taps
Time Domain: 8-12min Per set
Stimulus: Core/Shoulders • Mixed Modal Endurance
Notes:
• S2OH: Break before you’re forced to. Smooth reps beat sloppy grinders.
• Wall walks: Stay composed—tight core, breathe at the top, controlled down.
• Bike: Find a sustainable pace you can hold without blowing up for the second half.
• Timberwolf: Keep the echo at a steady push; S2OH should be light enough to complete in 3-4 sets
Accessories (4 Rounds for reps)
4 sets:
Max strict pull ups
*goal is to complete at least 5 pull ups each set – use bands if needed. Focus on staying controlled on the way down for each rep.