10 Cal Bike

10 Cobra2Downward Dog

10 Alternating V-Ups

10 Hollow Rocks

10 Twisting Push Ups

10 Spider-Man Lunge

10 Bow2Bends

5 Single-arm Ring Rows per side

5 empty bar press

5 push press

5 push jerk


For Time:

60 Ab-Mat Sit-Ups

50/40 Cal Echo Bike

40 Shoulder to OH (95/65)

30 Supine Ring Rows (Feet elevated)

50 Ab-Mat Sit-Ups

40/30 Cal Echo Bike

30 Shoulder to OH

20 Supine Ring Rows

40 Ab-Mat Sit-Ups  

30/20 Cal Echo Bike

20 Shoulder to OH

10 Supine Ring Rows

Video courtesy of Train FTW. Making Tuesday a little interesting with a bit of a Chipper WOD.  Best way to think of this, you are going through 4 movements, and every time you come back to a movement, you have 10 less reps to do that the last time you did it.  For the ring rows, the goal is to make them as challenging as your strength level can take.  If you can elevate your feet on a box or a bench so your body is in a supine position, that is perfect.

Scaling Options:

Ab-mat sit ups -> Feet anchored (ELITE: GHD)

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Bike Cals -> cut to allow WOD completion in 45 Min

Ring Rows -> Feet on the floor, Step further back to take some tension off (ELITE: Pull Ups)

Cool Down:

Kneeling Lat Stretch – 1Min per side


Cobra Pose – 2 Min


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