WOD on the Fly — Thursday, November 5. "Beach Bum": dumbbell Bulgarian split squats up front, then a sandbag circuit — front squats, a 150m jog, barbell rows, reverse lunges, and cable trunk rotations. Percentages are a guide — pick a load that matches how hard it should feel.
WARM-UP · 8 MIN
3 min easy bike · finish with 2 × 5-sec bursts
10 band pull-aparts · 8 light sandbag deadlifts · 8/leg bodyweight split squats
5/side light cable trunk rotation · 8 push-ups
STRENGTH · 15 MIN
DB Bulgarian split squats 3 × 10/leg @ 75% difficulty · rest ~90 sec
WOD · PHA CIRCUIT · 4 ROUNDS
Sandbag front squat @ 75% | Goblet squat @ 60%
150m jog @ 85% | 100m jog @ 70%
Barbell bent-over row @ 75% | Seated cable row @ 65%
Sandbag reverse lunge @ 75% | Bodyweight reverse lunge @ 60%
Cable trunk rotation @ 70% | Cable trunk rotation (half-kneeling) @ 60%
(40 sec work / 20 sec rotate · 1 min rest between rounds)
COOL-DOWN · 5 MIN
Easy walk 2 min · couch stretch + thread-the-needle, 45 sec/side
Programmed for Refinery Fitness members. Percentages are a guide — scale further to your own skill level and strength. Consult your physician before beginning any exercise program. If you know a movement is contraindicated for you due to prior illness or injury, do not perform it. Participate at your own risk; stop if you feel pain or dizziness.
