Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
Power Development — Hang Power Clean
Every 2:00 × 7 sets
– 2 hang power cleans
Build gradually to RPE 8, with no misses.
Keep the focus on speed and quality rather than chasing a max.
Unilateral Strength
Front-Rack Step-Back Lunge
3 × 6/leg @ RPE 7, using a single KB or DB.
METCON — “Fast Four”
4 rounds, each on a 4-minute clock
-
12/10 calories bike or row
-
12 alternating jumping lunges
-
10 plank up-downs
Rest for the remaining time.
Score: Slowest round.
Intent: 2:00–2:45 of work per round. Scale jumping lunges to alternating reverse lunges.
Power Development — Hang Power Clean
Every 2:00 × 7 sets
– 2 hang power cleans
Build gradually to RPE 8, with no misses.
Keep the focus on speed and quality rather than chasing a max.
Unilateral Strength
Front-Rack Step-Back Lunge
3 × 6/leg @ RPE 7, using a single KB or DB.
METCON — “Fast Four”
4 rounds, each on a 4-minute clock
-
12/10 calories bike or row
-
12 alternating jumping lunges
-
10 plank up-downs
Rest for the remaining time.
Score: Slowest round.
Intent: 2:00–2:45 of work per round. Scale jumping lunges to alternating reverse lunges.
Power Development — Hang Power Clean
Every 2:00 × 7 sets
– 2 hang power cleans
Build gradually to RPE 8, with no misses.
Keep the focus on speed and quality rather than chasing a max.
Unilateral Strength
Front-Rack Step-Back Lunge
3 × 6/leg @ RPE 7, using a single KB or DB.
METCON — “Fast Four”
4 rounds, each on a 4-minute clock
-
12/10 calories bike or row
-
12 alternating jumping lunges
-
10 plank up-downs
Rest for the remaining time.
Score: Slowest round.
Intent: 2:00–2:45 of work per round. Scale jumping lunges to alternating reverse lunges.