WOD Blog

Mon, Mar 3 2025

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3191 days ago)

3.3.2025


(Check In)
Warm Up
Hip Halo Activation
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats

Strength

10 Sets (New set every minute.)
3 Back Squat
*Work up to 80-85% of 1RM Back Squat over the course of the 10 sets

Non-Barbell Option:
10 Sets (New set every minute.)
5 Dumbbell Back Squat

Workout Warm up
3 Sets
10 DUs
2 Strict Pull ups
2 Ring Dips

Workout
6 Sets:
50 Double Unders
7 Strict Pull Ups
9 Strict Bar or Ring Dips
-rest 1 minute b/t sets-

Core Work
4 sets:

15 Strict Abmat Situps (hands next to head or across chest)
15 Plank Walk (each side)
30 Russian Twists
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)

*Rest 2:00 b/t sets