WOD Blog

Mon, Oct 6 2025

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

10.6.2025


(Check In)
Warm-up
P-1 4 rounds Echo Bike
:20 work/:10 rest

P-2
4 Bird dogs (8 total)
4 lateral box step up (8 total)
4 Empty Barbell thrusters
4 dumbbell bench press

-Switch-


Workout
16 min Amrap

P-1 Max Cal Echo bike

P-2
10 Dbell Bench press
15 DB Thrusters
20 Box step over

Score is total cal.

Pacing should be slow to moderate. P-1 should hold a pace that should be moderate but not so fast your out of breath when you get off the bike. P-2 should have a consistent pace to move through the movements unbroken. When P-2 is finished then switch with P-1.



Cooldown
Bike at a slow pace 2 mins with out using your arms.

Lacrosse Ball:
-Inner knee R/L
-Upper back R/L
-Calf R/L