New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief


  • 3×10, rear foot elevated split squat each leg
  • 3×20 DB curls 


For time:


  • Goblet lunges each leg
  • Dips

Have all members use a box for the rear foot elevated split squats and the dips.  The rear foot elevated split squats should be weighted, have members hold a DB at the chest in the goblet position for 10 reps each leg.  Some members will have to do just body weight.  If body weight is still too hard, have them do split squats without the back foot elevated, keeping both feet on the ground.  For the bicep curls, it’s okay if members can’t do 20 reps in a row, but they have to finish 20 curls before going back to the split squats.  With that being said they should pick a pair of bells that is about a 20 rep max for curls.  Rest for 60 seconds after the curls before going back to split squats. 
The Goblet lunges are for reps each leg (16 each leg, alternating) If the class is small, have the members do walking lunges back and forth for the width of the parking lot.  If doing them in place then reverse lunges would be preferred.  The goal is to finish the WOD under 10 minutes. 

At home:  Members can hold single DB on each side for the curls, and hold the bell goblet style for the RFE split lunges.  The dips can be chair dips.