DAILY WOD
 | Sat, Oct 4 2025 |  |
 | Happy Birthday: McKenzie |
| 251004 PRE-WOD SKILL | 251004 METCON | 251004 AT-HOME WOD | 251004 OPTIONAL CHAD1000X TRAINING WEEK 3 | 241004 OPTIONAL STAMINA |
251004 PRE-WOD SKILL
(Check In)
Pre-workout practice
8 sets:
:20 double-unders
:10 rest
– Advanced athletes can try triple-unders or use a weighted rope.
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251004 METCON
(Rounds, Rx2, Rx3)
5 x AMRAP 3:
60 double-unders
5 ring muscle-ups
– Rest 1:00 between AMRAPs.
– Pick up where you left off.
Rx2: 30 double-unders;
3 ring muscle-ups
Rx3: 30 single-unders; 5 ring rows
Masters 55+: 30 double-unders;
3 chest-to-bar pull-ups
– Substitute with either ring or bar muscle-ups if able to do so.
– Rest 1:00 between AMRAPs.
– Pick up where you left off.
Intended Stimulus:
-2+ rounds each AMRAP.
-Pick up rep count where you left off.
-Double-unders in 1:15 or less.
-Muscle-ups in 1-3 sets and 1:30 or less.
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251004 AT-HOME WOD
(Rounds)
At-home option:
5 x AMRAP 3:
60 double-unders
10 dumbbell bent-over rows (35/50 lb)
– Rest 1:00 between AMRAPs.
– Pick up where you left off.
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251004 OPTIONAL CHAD1000X TRAINING WEEK 3
(Time)
5 sets for time:
150-meter double-kettlebell front-rack carry (26/35 lb)
– Rest 2:00 between sets.
NOTES:
-Complete each set in 2:30 or less.
-Scale the load of the kettlebells to complete each carry in 2 sets or less. Push to go unbroken.
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241004 OPTIONAL STAMINA
(Distance)
On a 15:00 clock:
Bike, row, or ski for distance
– Every minute perform a :15 sprint.
NOTES:
-Score is total distance; scores will be different depending on which machine you use.
-Start at a slow-to-moderate pace, and increase your pace as much as possible during the 15-second sprints.
-Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you need to after each sprint to be able to repeat that sprint pace.
-Use any bike available or substitute run or ski as needed.
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