amrap, assault bike, kettlebell, kettlebell high pulls, mobility, push press, rope climbs, training, wod -

Tuesday 3.10.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 KB Swings

5 Strict Pull-ups

10 Calorie Row

1 Minute Banded Lat Stretch (each side)

1 Minute Banded Shoulder Distraction (each side)


Strength - Push Press

EMOM 2, 4x5 Rounds

78, 82, 84, 86, 90% of 2 Rep Max


WOD (Workout of the Day) 


12 Minute AMRAP

3 Rope Climbs

25 Kettlebell 2 Handed High Pulls 53/35

10 Calorie Assault Bike

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen, Oxidative


  • Our goal for this workout is to target 4-7 Rounds
  • This is a fast moving triplet, each exercise will not take long to complete, but will tax you successively more and more every round.  The key here is to find a pace that is maintainable.  Don't come out hot, but let the first and 2nd rounds be a primer for you, by the 3rd round you should find your pace.  Remember, you want to keep moving on all of these movements while breaking up your reps in a manageable manner that is consistent for each round.  
  • Score is total rounds plus reps.

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Ground to stand up rope climb, lowered weight