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Block 10 Week 2 WOD 3

Block Ten • 1m 59s

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  • Block 10 Week 3 WOD 1

    20 Minutes to get as far as possible: 2…4…6…8…10…

    If you want extra you can do a 25 minute time cap instead.

    Curtsey Lunges (half reps on ea side)
    Squat to OH Press
    Pushups
    DB Elevated bridges
    DB Sit Ups
    DB Deadlifts
    Speed Jump Rope (always 50 reps or 1 minute)

    Weight suggestion:
    M: 20-40#+ S...

  • Block 10 Week 3 WOD 2

    15 MIN AMRAP:
    10 Chin Ups (mod bent over row)
    10 Push Press
    8 Plank Rows (4 on ea)
    8 DB Burpees (no pushup)

    1-3 minute rest. Then right into:

    6 MIN AMRAP: Use as much resistance as possible:

    Band Pull aparts x 20 (pinch your shoulder blades)
    Band Upright Row x 15 (pull up and slightly back)
    Ba...

  • Block 10 Week 3 WOD 3

    Complete 8 sets of each each exercise using the Tabata protocol. Tabata means 20 seconds on (completely the prescribed exercise at max reps), followed by 20 seconds of complete rest.

    Complete 8 sets of each, the first 4 sets on one side, the last 4 sets on the other (where applicable).

    1. DB St...