Fox River Strength and Conditioning – Open Gym


Warm-up (No Measure)

21/18 Calorie Row OR 15/12 Calorie Bike at a moderate effort Then,

10 DB Split Squats each side

10 1-Arm KB Row w. rotation

90 ft. Bottoms-up KB Carry each

10 Single Leg RDLs (w. KBs or DBs)

15s RKC Plank


DB SS and KB row – Superset

KB Carrry and RDL – Superset

All 8 on each side

DB Split Squat (3 x 8)

Single Arm KB Row w/Rotation (3 x 8)

Bottoms-Up KB Carry (3 x 90Ft)

Single Leg DB RDL (3 x 8)


Metcon (Time)

4 Rounds of:

21/18 Calorie Row or 15/12 Calorie Bike or Ski Erg or

400 Meter Run

Rest 2:00

*During rest interval complete: 30 Easy Single Unders

15s RKC Plank

Categories: WOD

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