WARM UP – MOBILITY
Dynamic joint warm-up and stretch out (hips, squat, pecs, etc.)
Review/Tech: 4 WOD movements and complete a warm-up set or ~30s of each
WOD A
*TABATA’ROX*
Complete 8 rounds of: 40s work + 20s rest at each movement, 2 min rest between stations (38 mins total)
1) Row (Cals)
2) Wallballs (20/14 – 10/9ft)
3) Ski Erg (Cals)
4) Burpee to Plate
—
Score is the combined lowest reps performed in one 40s interval for each movement.
Start on any station and rotate in order.
Aim for a hard but consistent output on each 40s work interval so you don’t have a drastic fall off through the 8 sets.
*Rx Plus option: 30/20lb wallball*
(Last completed, Aug 5th, 2025)
ACCESSORY
3 rounds:
8-10 Side plank hip raise + 15-20s Side plank hold/side
100m Single arm farmers carry (50m/hand)
– rest 60s –
