Timberwolf Fitness Roseville – WOD
Strength (Weight)
3 Sets:
1 Front Squat @ 90% (or RPE 9)
… into …
3 Back Squats
(Rest 2:00–3:00 between sets)
Metcon (Time)
For Time:
80-60-40-20
DUS
8-6-4-2
Front rack lunge complex
1 lunge complex = lunge on right side + lunge on left side + front squat
Rx+: 135/95, DUs
Rx: 115/75, DUs
Scale: 95/65 (or 75/55), SU or 40-30-20-10 (DU)
Time Domain: 5-9min
Stimulus: Leg burn + breathing under load • Rope skill under fatigue
Notes:
• Strength: Hit heavy reps with great posture—if your elbows drop or you fold, back off.
• Metcon: Break the rope BEFORE you fail. Small breaks beat big meltdowns.
• Keep front squat + lunges moving, try and hang on to the bar—these should be done in no more than 2 sets
• Breathe early, stay composed, and try to keep moving the whole time.