WOD 1:

3x Weighted chin
3x Bulgarian split squat – preferably weighted, but only if you’re ready

WOD 2:

6min AMRAP: one-arm long cycle

rest 6 min

6min AMRAP:

2 Burpees
3 Squat
4 Heavy double-arm swings

WOD 3:

3x max v-ups (quality not quantity)

Kettlebell Sport:

3min double-arm jerk competition weight
rest 1 minute
3min double-arm Jerk competition weight
rest 1 minute
3 min double-arm jerk competition weight

6 minute one-arm swing – competition weight – switch as needed, but keep it minimal

10x100m sprints



  1. WOD#1 Chins 16kg 5-4-4
    Bulg Sqts 16kg left 11 9 12 balance gave out before strength
    rt 11 12 9
    WOD#2 20kg 55 reps
    8rnds + 1 burpees
    WOD#3 subbed dbl crunch 2-1-2 timing 17-12-11

  2. Kettlebell Sport:
    3 sets at 3 minutes:
    Set 1: 20 reps, consistent pace
    Set 2: 22 reps, slow start, sped up pace.
    Set 3: 25 reps. LOL tried to go as fast as I could at a consistent pace. Amazing how time slows down when you have nothing left in the gas tank.

    6 minute one-arm swing – 24kg lost count. I did get 50 reps with the left before the first and 50ish reps with the right before the second. Lost count after that. Focused on pushing the grip as far as it would go before switching.

    No Sprints. Ran out of time.

  3. Wod#1 chins 7kg – 11, 8, 8
    Bulgarian two 8kg – 10, 10, 10
    Wod#2 long cycle 16kg – 42reps/arm
    11rounds 20kg
    Wod#3 15, 13, 10
    Tried to go as slow on the v-ups. They’re really heavy.

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