WOD Blog

Wed, May 6


Today

5.6.2026


(Check In)
2 rounds:

10 empty bar good mornings
10 air squats
8 push-ups
10 light KB deadlifts
5 overhead squats (PVC or light bar)
5 burpee step-ups

Then:

Build to working weight for bench press + OHS


Workout

While one partner works, the other rests. Switch after each movement.

5 Rounds for Time
24 Bench Press (moderate weight ~60–70%)
30 Calorie Row
20 Burpee Box Jump Overs
36 Kettlebell Deadlifts
16 Overhead Squats (clean reps)
24 Calorie Bike

- Rest 2 minutes -

6-minute partner burnout:
Max alternating calories (Echo bike)

Scaling Options
Bench → DB bench or push-ups
OHS → Front squat or goblet squat
Burpee box jump → Step-over burpees
KB Deadlift → Lighter KB or sumo stance
Bike/Row → Adjust calories (10–12 range)