Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD
Strength
A1. Strict Pull-Up / Assisted Pull-Up
5 × 4–6, progressing difficulty from Week 2.
A2. L-Seated Press
4 × 6 @ RPE 8.
Accessory: 2 × 8/side single-arm chest-supported DB rows.
Partner METCON — “Double Trouble”
Partners — 16-minute AMRAP
Together, complete:
-
30 alternating step-back lunges
-
24 hand-release push-ups
-
18 hanging knee raises
-
12 synchronized squat jumps
Split lunges, push-ups, and knee raises however desired. Both partners perform the 12 squat jumps together.
Intent: A shared-work partner workout instead of another tag-team relay.
Scaling: Ring rows or lying knee tucks if the rig is crowded; synchronized air squats instead of jumps.
Strength
A1. Strict Pull-Up / Assisted Pull-Up
5 × 4–6, progressing difficulty from Week 2.
A2. L-Seated Press
4 × 6 @ RPE 8.
Accessory: 2 × 8/side single-arm chest-supported DB rows.
Partner METCON — “Double Trouble”
Partners — 16-minute AMRAP
Together, complete:
-
30 alternating step-back lunges
-
24 hand-release push-ups
-
18 hanging knee raises
-
12 synchronized squat jumps
Split lunges, push-ups, and knee raises however desired. Both partners perform the 12 squat jumps together.
Intent: A shared-work partner workout instead of another tag-team relay.
Scaling: Ring rows or lying knee tucks if the rig is crowded; synchronized air squats instead of jumps.
Strength
A1. Strict Pull-Up / Assisted Pull-Up
5 × 4–6, progressing difficulty from Week 2.
A2. L-Seated Press
4 × 6 @ RPE 8.
Accessory: 2 × 8/side single-arm chest-supported DB rows.
Partner METCON — “Double Trouble”
Partners — 16-minute AMRAP
Together, complete:
-
30 alternating step-back lunges
-
24 hand-release push-ups
-
18 hanging knee raises
-
12 synchronized squat jumps
Split lunges, push-ups, and knee raises however desired. Both partners perform the 12 squat jumps together.
Intent: A shared-work partner workout instead of another tag-team relay.
Scaling: Ring rows or lying knee tucks if the rig is crowded; synchronized air squats instead of jumps.