Timberwolf Fitness Roseville – WOD
Strength (Weight)
3 Sets:
2 Front Squats @ 85%
-immediately into-
5 Back Squats
Metcon (Time)
For time:
5-10-15
T2B
10-20-30
Box step ups (50/35)
DB Squats
Burpee over DB
Cap: 20 min
Rx+= 10-20-30 T2B – 50s/35s
Rx = above
Scale = hanging knee raises – 35/25 (if you did box step ups as the scale yesterday, you can do dumbbell lunges instead of the step ups today)
Time Domain: 13-18min
Stimulus: Grip & Midline Intensive • Sustained Chipper
Notes:
• Strength: Brace hard—treat the FS to BS transition as practice staying composed under fatigue.
• Metcon: Long chipper—pick a pace you can hold from the 10s all the way to the 30s.
• Step-ups: Smooth and steady; don’t sprint these and spike your heart rate.
• Toes-to-bar: Break early and often—save your grip for later rounds.
• DB squats: Breathe at the top, keep heels down.
• Burpees: Find a rhythm you can repeat (step down/step up if needed).