WOD on the Fly — Thursday, November 12. "Bottoms Up": a horizontal PHA circuit — DB bench press, lateral lunges, bent-over reciprocating rows, and the SkiErg, 5 rounds for time. 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 push-ups · 8 light DB rows
6/side light lateral lunges · 30 sec easy SkiErg
MAIN SET · RFT · 25-MIN CAP
Rounds for time — 5 rounds through all four stations.
PHA style: push, legs, pull, legs — keep transitions short.
WOD · PHA CIRCUIT · HORIZONTAL PUSH/PULL
10 DB bench press @ 75% | 12 push-ups @ 65%
12 DB lateral lunges @ 75% | 12 bodyweight lateral lunges @ 60%
10 bent-over reciprocating rows @ 75% | 10 bent-over reciprocating rows @ 60%
250m SkiErg @ 85% | 200m SkiErg @ 70%
(5 rounds for time · 25-min cap · rest only as needed)
COOL-DOWN · 5 MIN
Easy walk 2 min · doorway chest stretch + pigeon stretch, 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.
