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Beast River Fitness – WOD

Metcon (Time)

50 DB walking lunges at side

30 HSPU

40 front-rack walking lunges

20 HSPU

30 OH walking lunges

10 HSPU

Cap 20

One DB 50/35

Switch arms every 10 steps

Rx+: 2 DBs

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Beast River Fitness – WOD

Deadlift (3-3-3-3-3)

Find a moderate heavy 3 with good mechanics. Focus more on smooth reps with good speed. Avoid grinding it out on too heavy of a bar. Build to heavier than the WOD weight.

Metcon (AMRAP – Reps)

AMRAP 10

2 Rope Climbs

5 Deadlifts (275/185)

2 Rope Climbs

6 Deadlifts (275/185)

2 Rope Climbs

7 Deadlifts (275/185)

etc.

*Continue adding 1 Deadlift after every round.

Rx+ Options:

2 Legless rope climbs or

1 Peg Board
This workout isn’t about speed; it’s about getting stronger. Don’t move to burn out, move to keep moving.

Both of these movements are intended to feel moderately-heavy (65-70%); make sure to adjust in order to complete a round every :60-:90, especially early on in the workout.

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Beast River Fitness – WOD

3 or 9 (Calories)

3 X 9min AMRAPs – (3 Partner WOD)

A: MAX cal Row

B: On triplet

C: Hangs or Holds

—–

AMRAP 9m:

8 KBS – American

8 Burpee to plate (25#)

8 Jump Lunges to plate (front foot)

– Bar Hang

Rest 2 min

AMRAP 9m:

3 Wall Walks

30 DU / 60 Singles

6 TTB / Knee Raises

– Wall Sit at parallel

Rest 2 min

AMRAP 9m:

8/5c Bike

8 V-ups

8 Knee Tucks

8 Hollow Rocks

– Plank

* One partner starts on rower, Second partner starts on triplet, Third partner is hanging. Everyone rotates upon completion of the triplet.

* If any of the 3 partners pause/stop, then all athletes stop. They resume together.

*Score = Total Calories on the Rower

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Beast River Fitness – WOD

Metcon (Weight)

EMOM x 5 RNDs

m1: 12 Box Jumps

m2: 9 Hang Power Cleans

m3: 6 Push Jerks

m4: Rest

DT: Rx Weight 155/105
Practicing cycling for DT. Athletes can choose to practice the same weight across for 5 sets or build to a moderate but unbroken set. The hang cleans and push jerks should be the same weight.

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Beast River Fitness – WOD

Back Squat (10-7-5-4-3-2)

Building on 2 weeks ago 3-4 rep max. Look to add a little bit of weight for a heavy 2 reps.

Metcon (Time)

3 RNDs

50/40c Row

30 DU

25 Wall Balls

Cap: 15

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Beast River Fitness – WOD

RUN THEN DOUBLE SOME (AMRAP – Rounds and Reps)

AMRAP 20

300m Run to start each round

Then…

1 Ring Muscle up

3 Burpees

6 DB Snatches

Double the reps every round after.

Rnd 2: 300m Run

2 RMU

6 Burpees

12 DB Snatches

etc.

——-

RMU: 1, 2, 4, 8, 16…

Burpee: 3, 6, 12, 24…

Snatch: 6, 12, 24, 48…
300 = Run to C first, then to 200m scaffolding marker.

Scale RMU: Ring Pull-ups + Dips.

Bar Pull-ups + Push-ups

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Beast River Fitness – WOD

DOUBLE REVERSE (Time)

21 Overhead Squats (95/65 lb)

42 Pull-Ups

84 DU

15 Overhead Squats

30 Pull-Ups

60 DU

9 Overhead Squats

18 Pull-Ups

36 DU

Scale: 1/2 volume on pull-ups to (21-15-9)

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Beast River Fitness – WOD

PARTNER PUSH PULL (Time)

Partner Workout: You go – I go

80 DB Bench (50/35)

800 Run (together)

40 Burpees

400m Run (together)

20 Rope Climbs

200m Run (together)
– Partners share the load on bench, burpees and rope climbs, breaking up however the athletes choose.

– Athletes run together

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Beast River Fitness – WOD

Metcon (Time)

Partner Workout

6 RNDs (alternating w/partner)

15/12c Assault Bike

15 Wall Balls

6 RNDs (alternating w/partner)

50 DU

100′ Bear Crawl

6 RNDs (alternating w/partner)

20 KBS – American

15 Box Jump Overs

– One partner completes full round while the other rests.

– Complete all 6 RNDs before moving on to the next set of movements.

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Beast River Fitness – WOD

Push Jerk (5 RM)

Build to a heavy 5.

Metcon (Time)

27-18-9

Row cals

HSPU / DB Strict Press
Scale hspu volume.

1: (21-15-9)

2: (15-9-3)

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