Workout of the Day Sat March 12th 2022



23 Rounds:
1 Deadlift (315/205lbs.)
9 Toes-To-Bar

immediately into;

23 Rounds:
9 Cal Row
8 Burpees Over The Rower

*On minute 4 and minute 24, you and your partner must run 400m together. You can not chip away at the workout until both of you are back from the run!

You do a round, I do a round style. Meaning your partner does a full round before you go.

We did this one a year ago and it was one of my all time favorite team workouts I ever made! A few people went a little heaver on the deadlifts. So I will throw an RX+ on this as well.

Advanced Men: 365-405lbs.
Advanced Women: 225-265lbs.
*Pick whichever challenges you and  your partner the most, BUT isn’t slowing you down too much.

Time CAP: 35min


Fight Gone Bad Style.

Make sure only 1 person works at a time. Your goal is to get as many reps as possible at each station. NO REST between stations. As soon as the 2min. is up, you have to switch. No reps count past that point. Try to have your partner ready to go at the new station as soon as the time hits.

This is a great one to get competitive with your friends on today!

Metcon (AMRAP – Reps)
3 Rounds:
2 minutes of Bike For Cals
2 minutes of Toes-To-Bar
2 minutes of Burpees
2 minutes of Double DB Snatches 45/30lbs.
2 minutes of Box Jumps (20 in)
1 minute Rest

Daily D:

The workout:

1.) 5min. of DB Lateral Lunges
*Switch sides every 6-8 reps nonstop

2.) 5min. of Single Arm DB Strict Shoulder Press
*Switch sides every 6-8 reps nonstop

3.) 5min. of Single Arm DB Bent Over Row
*Switch sides every 6-8 reps nonstop

4.) 5min. of Single DB Skull Crushers

5.) 5min. of Single DB Bicep Curls

The details:
– Shoot for as many reps as possible at each station! (Goal is between 50-70 reps)
– Rest 2min. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 10-20sec.
– For weight, you want to choose something that you can do for like a set of 10-15 reps (30-40% of your 1 rep max). Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).

*Put your scores below

DB Lateral Lunges  (5min. for MAX REPS)
Single Arm Dumbell Press (5min. for MAX REPS)
Stay strict and do not use your legs to push the DB up! Unless you’ve reached failure and you absolutely need that little push.
Single Arm DB Bent Over Row (5min. for MAX REPS)

*Switch sides every 6-8 reps nonstop
Single DB Skull Crusher (5min. for MAX REPS)
Single DB Bicep Curl  (5min. for MAX REPS)

Full Body Aesthetics Week 5 Day 33:


Categories: WOD