Workout of the Day Saturday Aug 28th 2021


In Teams of 2:


Rowing Calories or 400m Run (worth 35 reps)
Wall Balls (20/14lbs.)
Push Jerks (115/75lbs.)

Rules of this workout:

1.) You can break it up into ANY rep scheme you like.

2.) You must use all of the movements (100 rep minimum for each). It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 😉

3.) ONLY 1 athlete can work at a time.

Time CAP: 40min.


For 6 Straight Rounds… (0-18min.)

Min. 1)
5 Pull-Ups
7 Push-Ups
9 Wall Balls (20/14lb.)

Min. 2)
12/9 Cal Bike

Min. 3)
50 second Plank

Immediately into;

6 More Rounds… (18- 36min.)

Min. 1)
5 Pull-Ups
7 Push-Ups
9 Wall Balls (20/14lb.)

Min. 2)
12/9 Cal Row

Min. 3)
50 second Plank

This is essentially the same 3 station workout for 36min. straight. The bike just switches out for the row at the halfway point.

Daily D:

“Density Saturday”

5min. of DB Goblet Squats

5min. of Alternating DB Push-Ups

5min. of Strict Pull-Ups
*Try to do 50% regular grip and the other 50% with underhand grip (chin-ups).

5min. of Deficit Single Leg DB Calf Raises
(Switch sides every 5-7 reps nonstop)

5min. of Weighted DB Sit-Ups

– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).

Full Body Aesthetics Day 20 Cycle 12: REST DAY


Categories: WOD