WODS 9/29/25
- Train Waco
- Sep 28, 2025
- 2 min read
Monday 9/29
"STRENGTH"
In 15 minutes:
Back Squat
1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 75%
1 x 8+ @ 80%
"CONDITIONING"
For Time:
Buy-in: 30 Burpees to Target
Immediately into:
3 Rounds:
25/20 Calorie Bike
50 Double Unders
Tuesday 9/30
“STRENGTH”
In 15 minutes:
Shoulder Press
1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 75%
1 x 8+ @ 80%
“CONDITIONING”
For Time:
5 Power Cleans (185/125)
250 Row
REST 1:00
5 Power Cleans
500m Row
REST 2:00
5 Power Cleans
750m Row
REST 3:00
5 Power Cleans
500m Row
REST 2:00
5 Power Cleans
250m Row
Wednesday 10/1
"CONDITIONING"
Teams of 2. Split Reps as Needed.
4 Minutes Max Meter Bike
3 Minutes Max Box Jumps (24/20)
REST 2:00
4 Minutes Max Meter Bike
3 Minutes Max Bar Facing Burpees
REST 2:00
4 Minutes Max Meter Bike
3 Minutes Max Curtis P’s (75/55)
REST 2:00
4 Minutes Max Meter Bike
3 Minutes Max Push-Ups
REST 2:00
Thursday 10/2
“STRENGTH”
In 15 minutes:
Deadlift
1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 75%
1 x 8+ @ 80%
“CONDITIONING”
5 Rounds for Total Reps of :20 on / :10 off:
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Abmat Sit-ups
Meter Row
REST 1:00
*Cycle through the movements
Friday 10/3
“STRENGTH”
In 15 minutes:
Bench Press
1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 75%
1 x 8+ @ 80%
“CONDITIONING”
3 Rounds for Time:
21 Kettlebell Swings (53/35)
12 Pull-ups
8 Shuttle Runs (d/b = 1)
Saturday 10/4
“CONDITIONING”
Teams of 2
For Time:
Bike
2500-2000-1500-1000
Split Distances as Needed
After Each Bike
Each Partner Completes
1 Round of:
12 Burpees
10 Plate Air Squats (45/25)
8 Box Jump Overs (24/20)
Rest 2 Minutes After Last Partner Completes
HYBRID STRENGTH
A) Snatch Pull + Snatch
3 sets (2+2) @ 45-65%
3 sets (2+1) @ 70-80%
B) Clean + Front Squat + Jerk
5 sets (3+2+1) @ by feel
C) EMOM 12 (alternating)
10 GHD Sit-ups / 10 Dragon Flags
15 DB Pullovers
10/10 Box Touchdowns
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