WOD: Rocker

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’.

30min continuous work with weighted vest:

2min run
X20 KB swings
X20 45 degree back-step lunge (10 per leg)
X20 1 arm medicine ball slams (10 per arm)
X20 DB step-ups (10 per leg)
1min plank-30sec per side


1min wall squat

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.

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