Aerobic WOD
Short Mixed Build
WARMUP (6 minutes)
2 minutes easy movement
10 Ostrich Walk Steps
10 Scapular Push-Ups
Dynamic warm-up movements
20/16 Cal Bike
8 Burpee Box Jump Over 24/20"
6-10 Strict Pull-Ups
Accumulate as many sets as possible in the 25 minutes
COOLDOWN (5 minutes)
3 minutes easy walk
Upper body stretching
Core breathing exercises
Log and Additional Details
6 rounds completed
Box work beating you up? Sub step-ups. Keep the engine running without the impact cost.
Burpees scrambling your system? Step it out—one limb at a time, controlled descent and ascent. Form over chaos.
18 minutes of sauna at 180-210F @ 0600
3 minutes of cold plunge at 58F