A full body session picking up the leftovers from the week, prioritizing non-repeated movement patterns as you tip off into the weekend. It helps strengthen ‘every angle’ for a complete March run.
Warm-Up
3 min ski erg or treadmill walk Then 2 rounds:
- 10 band pull-aparts
- 10 glute bridges
- 10 push-up plus
- 10 bodyweight reverse flyes (standing or prone)
Strength or Skill
DB Floor Press (choose load)
- 4 sets x 8 reps @ RPE 7
Single-Arm Landmine Row (or one-arm DB row at new angle)
- 4 sets x 10 reps/arm
- Rest 60 sec between sets
Metcon
“Wildcard WOD” – 12 min AMRAP:
- 10 DB push press (30/20 lbs)
- 10 KB sumo deadlift high pulls (44/26 lb)
- 10 calorie row or 20 fast step-ups
Scaling: Lower DB/KB; sub bike/ski for row
Cool-Down
- Pec stretch lying: 45 sec/side
- Seated spinal twist: 45 sec/side
- Hamstring stretch: 60 sec
Core / Optional Finisher
Medball pass ladder with a partner (or 20 medball slams solo)
Coaching Notes
Choose new push and pull variations for variety, not maximum load. This is a connective-tissue friendly day to prep you for next week’s bracket.
Week-over-Week Progression
- Week 1: 4x8 floor press, 4x10 landmine rows; 12 min AMRAP
- Week 2: 4x10 floor press, 5x8 landmine rows; 14 min AMRAP
- Week 3: 5x8 floor press, 4x12 landmine rows; 12 min AMRAP (increase loads)
- Week 4: 3x8 floor press, 3x10 landmine rows; 10 min AMRAP (deload)