WOD Blog

Wed, Oct 8 2025

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3205 days ago)

10.8.2025


(Check In)
Warm-up
3 Rounds
1 min bike erg
5 D-ball Deadlift
5 D-ball to shoulder
6 Alt. V up
:20 sec Plank


Workout
Score Time
60-40-20
Bike Erg calories
3-2-1
10 Dball over shoulder
20 V ups

Pacing is moderate to fast on the bike. 3-2-1 rounds should be at consistent pace. You should not have to break these up. The weight should be heavy enough to be a challenge but not so heavy your having to break them up. Goal is to finish in 15 mins. If you finish before 15 mins. Max calories on bike until 15 mins.


Cooldown
1 min Seal pose
1 min childs pose l/r/c
1 min Standing quad r/l