GET YOUR WOD ON

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

1 ROUND

20 Calf Raises

10 Alt. Cossack Squats

10 Glute Bridges

10 Wall Ball Front Squat

Into…

1 ROUND

20 Tibia Raises

10 Alt. Groiners

10 Barbell Good Mornings

10 Wall Ball Push Press

Into…

1 ROUND (Time Permitting)

40 Fast Single Unders

10 Bootstrap Squats

10 Barbell RDL’s

10 Wall Balls

Strength – All

Deadlift (12-10-8*)

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.

Week 4 of 5

Strength | Wave-Loading Cycle

Workout – Performance

3 ROUNDS FOR TIME (Time)

75 Double Unders

50 Wall Balls (20/14)

25 Deadlifts (135/95)

(Score is Time)

KG WB: (9/6)

KG BB: (60/42.5)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

150 Single Unders

40 Wall Balls (14/10)

20 Deadlifts (95/65)

(Score is Time)

KG WB: (6/5)

KG BB: (42.5/30)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :50 Nasal Breathing EZ Cardio

MIN 2 – :25/:25 Single Leg Glute Bridge-Up

MIN 3 – :50 Cat/Cow

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

4 x 25’ Side Shuffles

6 Inch Worms

8 Tuck-Ups

10 Hand Over Hand Ring Rows (switch hands @ 5 reps)

Into…

2 ROUNDS

2 25’ Run + 25’ Back Pedal

4 Up-Downs

6/6 S.A. Ring Rows

8 Strict Knee Raises

Skill – All

ON AN 8:00 RUNNING CLOCK… (No Measure)

Practice Rope Climbs*

*Practice J-Technique with a focus on opening the hips after clamping the feet or finding a consistent clamp.

(No Measure)

Workout – Performance

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 1-3 Rope Climbs

MIN 2 – Burpees*

MIN 3&4 – Max Shuttle Runs**

MIN 5 – Rest

*Burpee Options:

12 Reps

15 Reps

20 Reps

**Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.

(Score is Total Shuttle Run Reps)

Workout – Fitness

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 3-6 Strict Knees to Elbows

MIN 2 – Burpees*

MIN 3&4 – Max Shuttle Runs**

MIN 5 – Rest

*Burpee Options:

10 Reps

12 Reps

15 Reps

**Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.

(Score is Total Shuttle Run Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 Row RPE 4/5 (Legs Only)

10 Scap Push-Ups

10 Alt. Samson Lunges

10 Slam Ball Deadlifts*

*5 w/ hinge variation, then 5 w/ squat variation.

Into…

1 ROUND

1:00 Row RPE 5/6 (Legs + Body)

8 Push-Up to Pike

4/4 Split Squat

8 Slam Ball Ground to Overhead

Into…

1 ROUND

1:00 Row RPE 6/7 (Full Slide Rowing)

8 Push-Ups

8 Alt. Lunges

8 Slam Balls

Workout – All

Metcon (AMRAP – Reps)

ON A 7:00 RUNNING CLOCK…

Max Cal Row

-Rest 3:00-

AMRAP x 7 MINUTES

6 Push-Ups*

8 Alt. Lunges

10 Slam Balls (Athlete Choice)

*Option for Hand Release.

-Rest 3:00-

ON A 7:00 RUNNING CLOCK…

Max Cal Row

(Score is Total Reps)

**Each Cal is 1-Rep. Each round of the AMRAP has 24 Reps.

Optional Finisher

3 SETS (:40 ON / :20 OFF) (No Measure)

MOVT 1 – Plate Around the Worlds

MOVT 2 – Plate Curls

1 SET = MOVT 1 + MOVT 2.

-No Additional Rest b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

RUNNING PREP (6:00 MINUTES)

200m Run

25’ Calf Walk

25’ Side Lunges

25’ Samson Lunges

25’ High Knees

25’ Butt Kickers

25’ High Kicks

400m Run

Into..

2-3 ROUNDS (Time Permitting)

5 Cat/ Cows

5 Sumo Good Mornings + 5 Sumo Squats*

10 Tuck-Ups w/ :01 Pause at Top

40 Single Unders**

*Perform 5 SGM then 5 SS.

**RND2-3 Complete :20-:30 Double Unders.

Workout – Performance

AMRAP x 22 MINUTES* (AMRAP – Rounds and Reps)

30 Double Unders

15 V-Ups

7 Sumo Deadlifts**

*At 0:00 & at 11:00 complete an 800m Run. Pick up where you left off when back.

**Deadlift Weight Options:

(185/135)

(225/155)

(275/185)

(Score is Rounds + Reps)

KG BB1: (85/60)

KG BB2: (100/70)

KG BB3: (125/85)

Workout – Fitness

AMRAP x 22 MINUTES (AMRAP – Rounds and Reps)

60 Single Unders

15 Tuck-Ups

7 Sumo Deadlifts**

*At 0:00 & at 11:00 complete an 800m Run. Pick up where you left off when back.

**Deadlift Weight Options:

(135/95)

(155/105)

(185/135)

(Score is Rounds + Reps)

KG BB1: (60/42.5)

KG BB2: (70/47.5)

KG BB3: (85/60)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES*

60 Double Unders

30 V-Ups or Tuck-Ups

14 Sumo Deadlifts (Athlete Choice)**

*Workout starts with a 800m Run. Partners run together. For all other movements, P1 works while P2 rests. Split work as needed. At the 11:00 mark, both partners will complete another 800m Run together and pick up where they left off in the AMRAP when back.

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

10/10 Single Arm Seated Banded Lat Pulldown

5/5 Single Arm Wrist Nerve Floss

-Rest as Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

OPTIONAL MOBILITY ROUND

10 Alt. 90-90 Hip Rotations (option for Alt. Groiners)

10 Alt. Deadbugs

10 Alt. Plank Shoulder Taps

10 Alt. Bird Dogs

Into…

1 ROUND

10 Air Squats* + 10 Jumping Air Squats

10 Alt. Elbow Punches w/Barbell**

5 Up-Downs + 5 Burpees

20 Lateral Hops over Barbell

*Squat w/different stances…wide / narrow / neutral. Focus on an upright torso and keeping the ribs down, towards the hips.

**Barbell can be in the front rack or back rack.

Into…

1-2 ROUNDS (Time Permitting)

4 Clean Deadlifts

4 Hang Muscle Cleans

4 Hang Power Cleans

Strength – All

Back Squat (6-4-2 | 4-3-2*)

*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – Performance

“POINT BREAK (PERFORMANCE)” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)

Bar Facing Burpee

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

“POINT BREAK (FITNESS)” (Time)

FOR TIME
9-7-5-15-12-9
Front Squat (115/75)
Bar Facing Burpee

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Pec Smash

10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

10-12 Supinated Band Pull-Aparts

10-12 Banded Upright Rows

66/ Crossbody Band Pulls

200m Run

Into…

2 ROUNDS (Time Permitting)

:20 Hollow Body Hold

:20 Superman Hold

10 False Grip Ring Rows

7-10 Scap Pull-Ups*

5-7 Small Kip Swings*

*Option to complete on bar or rings.

Skill – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice Gymnastic Pull Option*

Gymnastic Options:

(Ring) Pull-Up

Chest to Bar

Hips to Rings

Ring Muscle-Up

(No Measure)

Workout – Performance

10 ROUNDS FOR TIME* (Time)

200m Run

3 Ring Muscle-Ups

(Score is Time)

*From CF 8/14/23

Workout – Fitness

10 ROUNDS FOR TIME* (Time)

200m Run

6 Pull-Ups or 8 Ring Rows

(Score is Time)

*Inspired from CF 8/14/23

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Child’s Pose

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MIN*

MIN 1 – :20 Box Step-Ups + :20 Box Jumps → :20 Box Step Overs + :20 Box Jump Overs

MIN 2 – :40 Alt. MB Around The Worlds → :40 MB Strict Press

MIN 3 – :40 Bootstrap Squats → :40 MB Thrusters

MIN 4 – :40 Bird Dogs → :40 Dead Bugs

*Arrows indicate movement change for the 2nd round of EMOM (minutes 5-8).

Strength – All

Push Jerk (6-4-2 | 4-3-2*)

*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – All

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

8 Shoulder to Overhead (Athlete Choice, Moderate)*

10 Box Jumps Overs (20)

12 Wall Balls (Athlete Choice)

*Weight Options…

(95/65)

(115/75)

(135/95)

(155/105)

(Score is Rounds + Reps)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

KG BB4: (70/47.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

8 Empty Barbell Upright Rows

1:00 Calf Smash on KB Horn or Lacrosse Ball

16 Banded W’s

16 Arm Haulers

-Rest as Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Cal Bike @ RPE 6

8 Tempo Ring Rows (:02 Pause at the top)

10 Tuck-Ups

12 Hollow Rocks

Into…

1-2 ROUNDS (Time Permitting)

:45 Cal Bike @ RPE 6

8 Scap Pull-ups (:02 Pause at the top)

10 V-Ups

12 Hollow Rocks

Workout – Performance

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1 – 15/12 Cal Bike

MIN 2 – Max Strict Pull-Ups

MIN 3 – 15/12 Cal Bike

MIN 4 – Max Toes to Bar

MIN 5 – Rest

(Score is Total Reps of Strict Pull-Ups + TTB)

Workout – Fitness

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1 – 12/10 Cal Bike

MIN 2 – Max Ring Rows

MIN 3 – 12/10 Cal Bike

MIN 4 – Max Knees to Chest

MIN 5 – Rest

(Score is Total Reps of Ring Rows + K2C)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Foam Roll Lats

MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball

MIN 3 – :45 Rebound Pose

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

10 Jumping Jacks

5 Cat Cows

10 Hollow Rocks

5 Push-Up to Pike

10 Banded Plate Good Mornings*

*Tie a band to the rig and step into the band. Band should be at hip height. Facing away from where the band is attached, athletes will perform a Good Morning with holding a plate pulled into their chest.

Strength – All

Deadlift (6-4-2 | 4-3-2*)

*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – Performance

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
(Score is Time)

KG BB: (100/70)

Workout – Fitness

“DIANE (FITNESS)” (Time)

FOR TIME

21-15-9

Deadlifts (155/105)

Hand Release Push-Ups

(Score is Time)

KG BB: (70/47.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10/10 Wrist Nerve Glides*

5/5 Single Leg Prone Leg Lift Stretch**

10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.

**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

AMRAP x 7 MINUTES

:40 Cardio Choice

10 Air Squat + Step-Up

10 Push-Up + Alt. Shoulder Tap

10 Alt. Straight Leg Sit-Ups

Skill – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice a Gymnastic Skill*

*Skill Options…

Strict Ring Dips

Pike Hold

Pike Box Hold

HS Hold Against Wall

HS Hold + Shoulder Taps

(No Measure)

Workout – All

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

20 Box Step-Overs (20)

20 Push-Ups

20 Sit-Ups

Cardio Choice*

*Cardio Choice Options:

400m Run

30/25 Cal Row or Ski

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Hip Rotations

10 Banded Good Mornings

10 Banded High Pulls

-Rest as Needed b/t Sets-

(No Measure)