A refreshing end-of-week session blending push, pull, and athletic movement to round out the wintery gains and ensure balanced muscle and calorie burn.
Warm-Up
5 min brisk treadmill or ski erg 2 rounds:
- 8 inchworm walkouts
- 15 air squats
- 10 banded pull-aparts
Strength or Skill
Barbell Clean (Power clean, from hang)
- 5 sets x 3 reps @ RPE 7 (keep light, focus on speed)
Push-Ups
- 3 sets x max reps (not to failure)
Lat Pull-Down
- 3 sets x 12 reps
Metcon
“Winter WODderland” (15 min EMOM):
- Minute 1: 12 dumbbell snatch (alt, 35/25#)
- Minute 2: 10 goblet squats (50/35#)
- Minute 3: 15/12 cal row or bike Repeat for 5 rounds
Scaling: Lighter DB/KB; air squats; reduce calories
Cool-Down
- Lizard stretch with rotation: 60 sec/side
- Doorway pec stretch: 60 sec/side
- Hanging lat stretch on bar: 30 sec x 2
- Standing quad stretch: 45 sec/side
- Child’s pose: 1 min
Core / Optional Finisher
1 round for quality:
- 20 abmat sit-ups
- 40 sec plank
Coaching Notes
Barbell cleans: form over load! Metcon EMOM: aim to finish each work set within 45 sec. Breathe and move efficiently.
Week-over-Week Progression
- Week 1: 5x3 cleans, 15 min EMOM
- Week 2: Add 5 lbs or 1 rep per set; maintain EMOM volume
- Week 3: 6x3 cleans, switch squat to 12 reps, increase cal by 2
- Week 4: 4x3 cleans @ deload (65% of Week 3), 10 min EMOM