TUF WOD 10 Station Circuit 2
10 Station Circuits
30’total 10 stations 1’ per station 30” break between for 2 rotations
Incorporate Full Body Compound Exercises to cover Upper Body, Lower Body, & Core
- KB 2 Arm Swing Holding one heavy KB, perform swing
- BB Alternating Lunges Using barbells, hold behind neck & perform alternating forward lunges
- Mini-Banded Side Shuffles Perform side shuffles length of turf wearing mini-band above knee
- DB Crush Press to Fly Combo On ball; Start with both DB’s crushed together (neutral grip); press up then perform full chest fly then lower down in crushed position
- DB Bear Crawl Row In bear crawl position, alternate DB row on each hand then crawl hands two steps forward to plank, repeat row then go backward
- Standing DB Tri Ext to Press Standing perform triceps extension to overhead shoulder press
- Standing DB Curl to Hammer Standing alternate between regular curl and hammer curl
- Good Morning + Front Squat Standing; hold DB’s ends together palms facing you like doing a curl; perform a Good Morning hinging at waist sticking butt back into a slow, deep front squat; pause at bottom
- Medicine Ball Slam Burpees Perform a burpee w/ball then do medicine ball slam at top
- Jump Rope Use jump rope & mix up different jumps