WODS 4/7/25
- Train Waco
- Apr 6
- 2 min read
Monday 4/7
"STRENGTH"
In 15 Minutes
3 Deadlift @ 70%
3 Deadlift @ 80%
3+ Deadlift @ 90%
"CONDITIONING"
As Many Rounds As Possible in 14 Minutes
350/250m Row
60ft Walking Lunge Steps
8 Deadlifts (185/125)
Competitor:
500m Row (225/155)
Performance:
Deadlifts (155/105)
Fitness:
250/200m
25ft Walking Lunge Step
6 Deadlift (115/65)
"FINISHER"
2-3 Rounds for Quality
10 Alternating Kettlebell Gorilla Rows
10 Standing Lateral Shoulder Raises
Tuesday 4/8
"STRENGTH"
In 15 Minutes
3 Bench Press @ 70%
3 Bench Press @ 80%
3+ Bench Press @ 90%
"CONDITIONING"
4 Rounds For Time (Cap 16 mins)
60 Double Unders
20 Kettlebell Swings (53/35)
10 Burpees
Competitor:
30 Kettlebell Swings / 15 Burpees
Performance:
Power Jumps/Single Doubles
Kettlebell Swings (44/25)
Fitness: 4 Rounds
40 Single Unders
15 Kettlebell Swings (35/15)
6 No Push Up Burpees
"FINISHER"
3-5 Min Easy Bike
2 Mins Samson Lunge (1 min per side)
2 Mins Spider Man Lunge (1 min per side)
Wednesday 4/9
"CONDITIONING"
Teams of 2
2 Rounds:
Min 0-2: Max Cal Bike Erg
Min 2-4: Max Hand Release Pushups
Min 4-6: Max Cal Row
Min 6-8: Max Abmat Situps
Min 8-10: Max Cal Bike Erg
Min 10-12: Max Wall Balls (14/10) (10/9)
Min 12-14: Max Cal Row
Min 14-16: Max Lateral Box Step Overs (20/16)
Min 16-18 Rest
Split All Work Reps/1 Partner working 1 resting
"FINISHER"
10 Minutes - Coach Led Mobility
HYBRID STENGTH
A) Snatch Push Press + Overhead Squat
6 sets (3+2) @ by feel
B) Power Snatch + Snatch
3 sets (2+2) @ 45-65%
3 sets (2+1) @ 70-85%
C) EMOM 12 min (alternating)
5 Barbell Good Mornings
8 Barbell Rollouts
10/10 Single Leg Touchdown
Thursday 4/10
"STRENGTH"
In 15 Minutes
3 Front Squat @ 70%
3 Front Squat @ 80%
3+ Front Squat @ 90%
"CONDITIONING"
For Time: (Cap 12 Minutes)
12 Squat Cleans (115/85)
10 Box Jumps (24/20)
9 Squat Cleans
20 Box Jumps
6 Squat Cleans
30 Box Jumps
3 Squat Cleans
40 Box Jumps
Competitor:
(135/95)
Performance:
(95/65)
Fitness:
Hang Squat Clean (75/55)
Step Ups 10/15/20/25 (20/16)
"FINISHER"
3-5 Min Easy Bike
2 Min Couch Stretch (1 min per side)
2 Min Banded Hamstring Stretch (1min per side)
Friday 4/11
"STRENGTH"
In 15 Minutes
3 Strict Press @ 70%
3 Strict Press @ 80%
3+ Strict Press @ 90%
"CONDITIONING"
4 Rounds for As Many Reps As Possible:
Minute 0-1:
1 Max Unbroken Set Of Pullups / Rest Remainder
Minute 1-3:
Max Shuttle Run (120ft)
Minute 3-4: Rest
Fitness: 3 Rounds
Seated Pullups, Ring Rows
"FINISHER"
2-3 Rounds
10 Barbell Good Mornings (empty)
10 Standing Plate/Kettlebell Halos
15-20 Standing Teapots (per side)
Saturday 4/12
"CONDITIONING"
Teams of 2
AMRAP 30
6x 200m Relay Run
1500m Row
6x 120ft Double Farmer Carries (35/25)
2000m Bike
6x 60ft Plate Overhead Walking Lunges (25/15)
Alternate Run, Farmer Carry, & Lunges
Split Row/Bike
"FINISHER"
2-3 Rounds for Quality
10-15 Partner Seated Medball Russian Twists (R+L=1)
10 R/L Half Kneeling Banded Paloff Press
HYBRID STRENGTH
A) Muscle Clean + Strict Press
4 sets (3+2) @ by feel
B) Clean & Jerk
5 sets 2 @ 45-75%
C) EMOM 5
1 Clean & Jerk @ 80%
D) Tempo Back Squat
5 sets 3 @ by feel
Comments