Timberwolf Fitness Roseville – WOD
Metcon (AMRAP – Reps)
Every 3min for 24min:
1: 75′ FR DB Lunge
Max Cal Row Remaining Time
2: 4/3 Rope Climbs
Max Cal Bike Remaining Time.
Rx: 50’s/35’s
Scale: Rope Laydowns 2:1; 40’s/25’s
Flow: If class is large, don’t alternate, do all 4 rds of one E3MOM then switch to the other one.
If you run out of ropes, have some people start on the bike. Then they can do the rope climbs when a rope opens up, then back to the bike to complete max cals.
Time: 1:30’ish of work time on machine
Notes: Front Rack DB Lunges should be unbroken each round, so scale the load if needed to maintain quality movement. Scale Rope Climbs to keep total work time around 1:30 or less each interval, even when fatigued. Push the machines hard, but aim for repeatable output across all rounds.
Gymnastics Strength (Checkmark)
3-4 Sets:
10-15 GHD
4-8 Strict Pull Ups