WOD: Hold

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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’.

4 Rounds:

X4min 10/20 Assault Bike Tabata
X8 Pull-ups
X10 Medicine Ball Pop-Up Slams
X2min Dumbbell Farmer Carries
X10 Supine Rows
X20 Kettlebell Swings
X30 Side Plank (each side)
X10 Chin-Ups
X10 1 Arm Medicine Ball Slams (10 each arm)

Finisher:
X20 Seated Dumbbell Curls
X20 Seated Dumbbell Hammer Curls
X20 Standing Dumbbell Reverse Curls
X20 Standing Dumbbell Curls
Never let go of the weight

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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