Workout of the Day (25 min)

Three 5 minute rounds for max reps at each station. (5:00 REST between rounds)

One 5 minute round=

  • 0:00-2:00: 400m run + amrap double unders in remaining time (scale with penguin double taps)
  • 2:00-3:00: hang squat clean (75,55)
  • 3:00-4:00: pull-ups
  • 4:00-5:00: shoulder to overhead (75,55)

REST 5:00


-Advanced athletes should attack each 5 min round with even more intensity than they would with the workout “fight gone bad”. FGB is the same working time domain but today’s class WOD has significantly more rest between rounds than FGB. Challenge yourself to go close to all out on each round

-Intermidiate athletes, many intermediate athletes should be able to perform the entire workout “rxd”. This is a great workout to attempt things like pull-ups and double unders in the higher intensity setting even if that means a lower total rep count. The practice is better training at this point. Consider a more graduated intensity level over each round.

-Beginner athletes should aim to complete the run portion without any walking. Shorten the distance so this is accomplished. Use jump rope singles to start building improved coordination and rhythm. Lower the barbell weight as needed so that proper technique can be practiced while still allowing for a higher number of reps to be done. Pull-ups should be Scaled with either jumping pull-ups or ring rows.



CategoryDaily WOD, WOD Blog
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