WOD: Tuesday, November 11th, 2025

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds 

• 250 M Row / 200 M Run / 600 M Bike 
• 5 Deadlifts (ascending weights) 
• 3 Strict Toes to Bar OR 5 SLOW Knee Raises

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Workout: For Time 

• 500 M Row / 400 M Run / 1200 M Bike 

-into-

1 Round 

• 72 Double Unders 
• 18 Deadlifts (185/115) 
• 12 Toes to Bar 

-Then-

• 350 M Row / 300 M Run / 900 M Bike 

-into-

2 Rounds 

• 36 Double Unders 
• 9 Deadlifts (205/135) 
• 6 Toes to Bar 

-Then-

• 250 M Row / 200 M Run / 600 M Bike 

-into-

3 Rounds 

• 24 Double Unders 
• 6 Deadlifts (225/155) 
• 4 Toes to Bar 

Double Under Scaling Options: 

• Scale Reps of DU 
• Single Unders (144 – 72 – 48)

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Cardio Option: For Time 

• 500 M Row / 400 M Run / 1200 M Bike 

-into-

1 Round 

• 72 Double Unders 
• 24 Rage Balls (20/15) 
• 12 Toes to Bar 

-Then-

• 350 M Row / 300 M Run / 900 M Bike 

-into-

2 Rounds 

• 36 Double Unders 
• 12 Rage Balls (20/15) 
• 6 Toes to Bar 

-Then-

• 250 M Row / 200 M Run / 600 M Bike 

-into-

3 Rounds 

• 24 Double Unders 
• 8 Rage Balls (20/15) 
• 4 Toes to Bar 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)