Workout of the Day Wed Dec 8th 2021


Feeling fairly obsessed with this weeks cardio Wednesday 😍 . It’s literally the perfect rep scheme of metcon intervals (which are heavily core focused) mixed with an even more core focused single arm farmer carry. It also happens to be a perfect flow of movements to keep you exactly where I’d like you to be on cardio day. Right around that 70% effort mark. And since you can’t run with a true farmer carry, the intensity is essentially built in 🙂

40min. to try and finish….

5 Rounds:
15 Sit-Ups
30 Double Unders

400m Farmer Carry with (1) Kettlebell

4 Rounds:
10 Toes-To-Bar
20 Wall Balls

400m Farmer Carry with (1) Kettlebell

3 Rounds:
15 Sit-Ups
30 Double Unders

400m Farmer Carry with (1) Kettlebell

2 Rounds:
10 Toes-To-Bar
20 Wall Balls

400m Farmer Carry with (1) Kettlebell

1 Round:
15 Sit-Ups
30 Double Unders

RX Men Weight: 53lb.
Advanced Men Weight: 70lb.
RX Women Weight: 35lb.
Advanced Women Weight: 53lb.
Have fun today and focus on these few things:
1.) Get all your double unders unbroken. Take the extra rest if you think you may trip up.
2.) Try and get all your Toes-To-Bar unbroken also. It’s nice to know you can do a big set when needed.
3.) Switch sides with that KB anytime you like, but try and spend equal time on each arm per 400m carry. Also try not to lean too much to one side and fight to stay upright. That’s where the serious core work begins.

Booty Crew:

A.) 20min Just like last week!

Pyramid type of day today for max weight like this:

20-15-10-5-10-15-20 (It’s 7 sets so we gotta move pretty quick to finish them all)

*After each set complete a max set of double banded abduction of your choice:

Seated on a bench or the ground, fire hydrants, in the top of a hip thrust, in a bridge, or lateral walks. Just make sure you are working both legs at the same time.

B.) 30 min AMRAP

Do all on one leg first before repeating on the other leg

10 1 Bulgarian Deadlift + 1 Bulgarian Split Squat

12 Weighted Pistols

Max reps single leg hip thrust

After both legs

Max Reps DB Chest Flys into max reps weighted bench dips

C.) 10 min MAX REPS

Accumulate as many reps as possible of:

Barbell Reverse Lunges

*Choose a challenging weight and really push yourself, it should be a tough finisher!


Multiple similar pieces today with slightly different numbers and stimulus goals. Make sure you hit each one hard and earn that 3 minute rest break!
10min. AMRAP:
2000m Row
Max Rounds in remaining time:
10 Wall Balls (20/14)
5 DB Deadlifts (70/50s)

Rows may be subbed out for running at 1 mile/ 1000m / 400m

Bike Subs are 2 Miles/ 1 Mile / .5 Mile (ladies would be 65% of those #s)

Rest 3min.
7min. AMRAP:
1000m Row
Max Rounds in remaining time:
20 Wall Balls (20/14)
10 DB Deadlifts (70/50s)
Rest 3min.
5min. AMRAP:
500m Row
Max Rounds in remaining time:
30 Wall Balls (20/14)
15 DB Deadlifts (70/50s)
Rest 3min.
6min. AMRAP:
10 DB Lunges 45/30s (L+R= 2 reps)
15 Push-Ups

Daily D:

This is a lot harder than it seems. Those ttb after the plank get TOUGH!
20min. EMOM:
Min. 1) 1min. Plank
Min. 2) 15 Toes-To-Bar
Min. 3) Max Alt. DB Lunges 50/35lb.
Min. 4) Rest

Advanced: Add 1-2 more rounds

Here’s a fun way to switch up your Toes-To-Bar today if you like: (Scissor style)

Full Body Aesthetics Recovery Week: REST DAY


Categories: WOD