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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
    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)

  • 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...