RX
1. Mobility
Couch Stretch, 2min./side
Puppy Dog, 4min.
2. Warm-up
500m Row
-then-
3 Rounds:
10 Ring Rows
10 Walking Lunges
10 Wallball
3. MetCon
For Time:
50 Pull-ups
40 Burpees to 6” target
30 Box Jumps, 24/20”
20 Calorie Row
(RX+ 20cal. assault bike for row)
4. Strength/Skill
Make up a lift you missed earlier in the week
A. Squat Snatch 6×2 @85%+
Drop and reset each rep.
B. Back Squat 5×3 @85%+
-OR-
Spend 20min. working on a weakness
Examples: double-unders, ring dips, toes to bar.
SCALED
1. Mobility
Couch Stretch, 2min./side
Puppy Dog, 4min.
2. Warm-up
500m Row
-then-
3 Rounds:
10 Ring Rows
10 Walking Lunges
10 Wallball
3. MetCon
For Time:
50 Assisted Pull-ups
40 Burpees
30 Box Jumps, 20/16"
20 Calorie Row
4. Strength/Skill
Make up a lift you missed earlier in the week
A. Power Snatch + Overhead Squat 6×2
Drop and reset each rep.
B. Back Squat 5×3
-OR-
Spend 20min. working on a weakness
Examples: single-unders, kipping, negative pull-ups.
COMPETITORS
Active Rest Day
1. Specific Mobility Session
Spend 15-20 minutes moving through areas that are generally tight or bothering you.
2. The Flush
Hop on that bike, rower, track (walking), and settle in for at least 40 minutes.
3. 40+ Minute ROMWOD
https://romwod.com/
