WOD: Mover

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’.

Assault bike 10/20 tabata
X20 Kettlebell squats
X40 step monster walk (20 forward/20backward)
X1min Plank
X20 Medicine Ball step ups (10 each leg)
X20 jumping lunge (10 each leg)
X20 Slam balls
X1min Kettlebell suitcase carry (1min each hand)
X20 weighted hip thruster (dumbbell/kettlebell/sandbag)

Finisher:
X101 Calf raises
X1min Wall sit

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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