WOD: Layers

1 min read

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use to shake things up or predicate specific goals. This WOD is built by SIXFEET affiliate ‘Bravo Bravo’.

3 rounds of 4min 10/20 Assault Bike Tabata’s

Followed by 3 Rounds of:

X10 Burpee Ball Slams
X10 Kettlebell Swing to Shoulder Press
X20 Rack Dips
1min overhead carry (sandbag, kettlebell, dumbbell, etc)
1min Suitcase Carry (30 sec per side)
X20 Dumbbell Floor Press
X20 Russian Twist with Medicine Ball

After 3 rounds, finish with a 15 minute run

Bill Dungey is a volunteer firefighter in Ontario, Canada. He is focused on fitness, mindset development and finding training opportunities to help the fire service make things better.

View all

Leave a Reply

Your email address will not be published.

Previous Story

WOD: Double

Next Story

WOD: Phalanx

Latest from Blog

WOD: FiveStep

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use

WOD: Over Bar

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use

WOD: Brutalizer

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use

WOD: Bag Over

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use

WOD: SatSit

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use
0 $0.00