Strength
12-Minute EMOM
- 
Minute 1: 8–12 Dumbbell Z-Press 
- 
Minute 2: 8–12 Single-Arm Dumbbell Row (Left) 
- 
Minute 3: 8–12 Single-Arm Dumbbell Row (Right) 
Coaching Notes:
- 
Choose a weight that allows you to complete 8–12 reps each round. For the first set, keep 2–3 reps in reserve. 
- 
DB Z-Press: Keep your core engaged. If your back begins to arch, reduce the weight or sit with your legs slightly bent. 
- 
Single-Arm DB Row: Focus on a full range of motion and controlled tempo. 
WOD
4 Rounds — 3 min ON / 90 sec OFF
- 
20/15 cal Erg 
- 
25 Wall Balls (9/6 kg) 
- 
Max Distance KB Farmer Carry in remaining time (32/24 kg) 
Goal:
Aim for a hard but controlled effort — stay consistent across rounds and manage your rest periods efficiently.







 
            











 
                   
                  


 
             
            


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