Absolutely not! We have students who are in the 99th percentile of fitness and those in the 5th percentile of fitness. You are pushed and encouraged based on your current level of fitness. All we want is for you to give your best effort during each workout.
Today's WOD
WOD: Tuesday, December 16th, 2025
Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 200 M Row/Ski / 150 M Runner / 300 M Bike
- 5 Shoulder to Overhead (ascending weights)
- 3 Strict Pull Ups
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Workout: For Time
- 500 M Row/Ski / 400 M Runner / 1200 M Bike
-into-
1 Round
- 18 Shoulder to Overhead (115/85)
- 12 Burpee-Pull Ups
-Then-
- 500 M Row/Ski / 400 M Runner / 1200 M Bike
-into-
2 Rounds
- 9 Shoulder to Overhead (135/95)
- 6 Burpee-Pull Ups
-Then-
- 500 M Row/Ski / 400 M Runner / 1200 M Bike
-into-
3 Rounds
- 6 Shoulder to Overhead (155/105)
- 4 Burpee-Pull Ups
*CRX: Burpee-Muscle Ups (6 Reps, 2 x 3 Reps, 3 x 2 Reps)
*Burpee-Pull Up Scaling Options:
- Use a flag (lower pull up bar)
- Burpees + Banded Pull Ups
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Cardio Option: For Time
- 500 M Row/Ski / 400 M Runner / 1200 M Bike
-into-
1 Round
- 24 DB Shoulder to Overhead (50/35) *half per side
- 12 Burpee-Pull Ups
-Then-
- 500 M Row/Ski / 400 M Runner / 1200 M Bike
-into-
2 Rounds
- 12 DB Shoulder to Overhead (50/35) *half per side
- 6 Burpee-Pull Ups
-Then-
- 500 M Row/Ski / 400 M Runner / 1200 M Bike
-into-
3 Rounds
- 8 DB Shoulder to Overhead (50/35) *half per side
- 4 Burpee-Pull Ups
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Core: 4 Rounds
- 15 AB-Wheels
- 30 Bicycle Crunches
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