Category: WODUP

A. Constant Variance Progression Week 1

5 sets
For Time @ sustained pace across
A) 15 controlled push-ups /handstand push up
B) 15 dumbbell thrusters
C) 15 kettlebell swing
D) 15 dumbbell burpee deadlift
E) 60 double under / 120 single under
5 min restScoring: Not Scored

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A. Constant Variance Progression Week 1

5 sets
For Time @ sustained pace across
A) 15 controlled push-ups /handstand push up
B) 15 dumbbell thrusters
C) 15 kettlebell swing
D) 15 dumbbell burpee deadlift
E) 60 double under / 120 single under
5 min rest

change order for each set
1) A, B, C, D, E
2) E, D, C, B, A
3) D, A, C, B, E
4) B, A, C, E, D
5) C, A, D, B, EScoring: Not Scored

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A. Alternating Sets: Deadlift, Left Side Plank Hold on Forearm, Right Side Plank Hold on Forearm

5 sets, for quality, of:
A1. 6-8 DeadliftsA2. Left Side Plank Hold on Forearm for 30 secondsA3. Right Side Plank Hold on Forearm for 30 seconds

B. Hold Me

12 mins for Quality

5 Power Clean
5 Push Press
10 Front Rack Barbell Lunges
30s Hollow HoldScoring: Not Scored

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A. Alternating Sets: Bent-Over Barbell Row, Front Squat, Top of Deadlift Hold

4 sets, for quality, of:
A1. Bent-Over Barbell RowsA2. Front SquatsA3. Top of Deadlift Hold for 1 minute

B. Marching Man

12 Minutes, with Quality (not scored)

7 Pull Ups / 12 Ring Rows (1s Hold)
15s L / 15s R DB Suitcase Carry Stationary Walk
5/5 Pistol Squat (or 3s lower yourself to a Box/Bench on a single leg)Scoring: Not Scored

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A. Alternating Sets: Half Kneeling One Arm Press, Kettlebell Swing, Arch Body Hold

4 sets, for quality, of:
A1. Half Kneeling One Arm PressesA2. Kettlebell SwingsA3. Arch Body Hold for 1 minute

B. The Wooha

15 Minutes, with Quality (not scored)

8-12 Controlled Push-Up
4/4 DB Turkish Getup
8/8 DB WindmillScoring: Not Scored

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A. Alternating Sets: Turkish Get-Up, Dumbbell Windmill, Med Ball Reverse Lunge

4 sets, for quality, of:
A1. Turkish Get-UpsA2. Dumbbell WindmillsA3. Med Ball Reverse Lunges

B. The Wooha

15 Minutes, with Quality (not scored)

8-12 Controlled Push-Up
15 Slamball
30s Arch HoldScoring: Not Scored

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A. Constant Variance Progression Week 1

5 sets
For Time @ sustained pace across
A) 15 controlled push-ups /handstand push up
B) 15 dumbbell thrusters
C) 15 kettlebell swing
D) 15 dumbbell burpee deadlift
E) 60 double under / 120 single under
5 min rest
Scoring: Not Scored

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A. Alternating Sets: Half Kneeling One Arm Press, Goblet Squat, Hollow Body Rock

3 sets, for quality, of:
A1. Half Kneeling One Arm PressesA2. Goblet SquatsA3. Hollow Body Rocks

B. 4 Rounds for Time:

– 18 Dumbbell Snatches
– 12 Burpees
– 15 AbMat Sit-Ups
– 20 Double-Unders

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A. Alternating Sets: Bent-Over Barbell Row, Front Squat, Top of Deadlift Hold

4 sets, for quality, of:
A1. Bent-Over Barbell RowsA2. Front SquatsA3. Top of Deadlift Hold for 1 minute

B. Marching Man

12 Minutes, with Quality (not scored)

7 Pull Ups / 12 Ring Rows (1s Hold)
15s L / 15s R DB Suitcase Carry Stationary Walk
5/5 Pistol Squat (or 3s lower yourself to a Box/Bench on a single leg)
Scoring: Not Scored

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A. Alternating Sets: Bent-Over Barbell Row, Front Squat, Front Plank

4 sets, for quality, of:
A1. Bent-Over Barbell RowsA2. Front SquatsA3. Front Plank for 1 minute

B. Marching Man

12 Minutes for Quality
7 Pull-Ups / 12 Ring Rows (1s Hold)
5/5 Pistol Squat (or 3s lower yourself to a Box/Bench on a single leg)
10 Box JumpsScoring: Not Scored

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