15/08/25 Competition Training wk6
- Aaron Marcelino
- Aug 9, 2025
- 1 min read
Updated: Aug 12, 2025
Individual
Warm-up (10 min):
- 3 min light cardio (row, bike, jog)
- Dynamic stretches
- Movement prep for WODs
WOD 1 (Cardio - Week 6):
- 3 Rounds: 500m Row + 20 DU or 40 SU + 5 Burpee
WOD 2 (Conditioning - Week 6):
- For Time: 21-15-9 KBS, Burpees, Air Squats
*100m Run betweeen sets
WOD 3 (Strength - Week 6):
- 5x5 Back Squat @ 75-85%
Cool Down (5-10 min):
- Light movement
- Static stretching
- Breathing exercises
Pairs
Warm-up (10 min):
- 3 min easy cardio (row, bike, jog)
- Partner mobility drills
- Dynamic movement prep
WOD 1 (Cardio - Week 6):
- 2 Rounds: Partner 400m run + 10 OH DB Lunges (synch)+ 5 2DB Devil Press (synch)
WOD 2 (Conditioning + Gymnastics - Week 6):
- For Time (Split Reps): 30 T2B, 40 Burpees, 50 Wall Balls
*Partner must complete 100m before swappping
WOD 3 (Strength - Week 6):
- 5x4 Power Cleans each @ 70-80%
Cool Down (5-10 min):
- Walk or light row
- Partner stretching
- Breathing and recovery

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