WOD Blog

Mon, Nov 3 2025

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

11.3.2025

(Check In)
3 Sets
100ft Backward Sled Drag
20 Banded Pull Apart w/Palms Up
6 Dumbbell Snatch (3 each side) (moderate weight)

*Rest as needed between sets.

Strength
5 Minute EMOM
6 Dumbbell Snatch @8/10 RPE (3 reps per side)

10 Minute EMOM
1 Front Squat
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.

Workout
For Time:
25/20 Calorie Echo Bike
20 Strict Pull Ups
25/20 Calorie Echo Bike
20 Burpee Pull Ups
25/20 Calorie Echo Bike
20 Strict Pull Ups
25/20 Calorie Echo Bike

STIMULUS
How to Pace: CHALLENGE! This workout is a high-volume pull and conditioning test combining large aerobic efforts with challenging gymnastics under fatigue. Each bike effort spikes the heart rate, setting up demanding pulling sets on the bar and rings. Athletes should pace early to preserve grip and shoulder stamina for the gymnastics. Break the pull ups to prevent failure and aim to keep round times consistent across the workout.