Timberwolf Fitness Roseville – WOD

Accessories (Checkmark)

Gymnastics Strength:

3-4 Sets:

5-8 Strict Ring Dips (or Box Dips)

10-15 sec L-Sit Hold

3-5 Slow Negative Pull-Ups (5 sec)

Metcon (AMRAP – Reps)

EMOM for 24 min

1: 40 DU

2: 15 T2B/15 pullups

3: Max cal machine of choice

4: Rest

Score is totals cals

Rx: above

Scale: 10 DU attempts + 30 SU, hanging knee raises/jumping or banded pull ups
Stay consistent throughout all six rounds. Attack the machine each time, recover during the rest, and treat the gymnastics work as quality strength practice rather than conditioning.