WOD: Wednesday, October 29th, 2025

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

HEAVY REPS! Focus on your set up every time

Use a belt for extra core stabilization

Make sure you rest between sets 

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

  • Sumo Deadlift High Pulls (95/65)
  • Toes to Bar 
  • 18 Double Unders 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 Meter Row/Ski OR 1200 Meter Bike 

*Two Scores:

  • Last FULL round completed + partial reps on ladder
  • Time to complete meters on Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

  • Rage Balls (20/15) 
  • Toes to Bar 
  • 18 Double Unders 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 Meter Row/Ski OR 1200 Meter Bike 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold