Daily WOD
 | Sat, Oct 11 2025 |  |
| 251011 PARTNER METCON | 251011 AT-HOME WOD | 251011 POST-WOD SKILL | 251011 OPTIONAL STAMINA |
251011 PARTNER METCON
(Time, Int, Sc)
12 rounds with a partner:
9/12-cal row
10 burpees
8 double-DB power cleans (35/50 lb)
– Partners alternate rounds for 6 rounds each.
Rx2: 7/10-cal row; 8 burpees; (20/35 lb)
Rx3: 6/9-cal row; 5 burpees;
5 double-DB power cleans (10/15 lb)
Masters 55+: 7/10-cal row; (25/35 lb)
Intended Stimulus:
-1:30-2:00 per round.
-Sprint-style workout with built-in rest; each round is an all-out effort.
-Burpees and row efforts each in :30-:45.
-Push for unbroken double-dumbbell power cleans
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251011 AT-HOME WOD
(Time)
At-home option:
12 rounds with a partner:
200-meter run
10 burpees
8 double-dumbbell power cleans (35/50 lb)
– Partners alternate rounds for 6 rounds each.
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251011 OPTIONAL STAMINA
(Time)
4 sets:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
3:00 rest
NOTES:
-22:00-27:00.
-Conditioning through various places and positions on the bike.
-:40-:55 on the 500-meter sprints.
-No more than 4:30 spent on any interval.
-Start at a conversational pace and build into a full sprint.
-Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
-500 meters | easy to moderate pace, target time = 1:00-1:20
-500 meters | sprint pace, target time = :40-:55
-1000 meters | standing bike pace, target time = 1:40-2:05
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