WOD on the Fly — Thursday, October 29. "Photo Finish": a chipper — one pass through six stations, in order, 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 · 10 light KB deadlifts · 8/leg bodyweight reverse lunges
8 push-ups · 10 banded shoulder flexion/extension
MAIN SET · ONE PASS · 30-MIN CAP
Work straight through, in order · chip away in small, steady sets
(save something for the finish — the last station is a sprint)
WOD · CHIPPER · FOR TIME
500m SkiErg @ 75% | 400m SkiErg @ 65%
30 walking lunges (bodyweight) @ 70% | 30 walking lunges (bodyweight) @ 60%
24 box step-ups, 24in (12/leg) @ 70% | 24 box step-ups, 12–20in @ 60%
KB overhead hold — 30 sec @ 75% | KB overhead hold — 15 sec @ 60%
15 hanging leg raises @ 80% | 15 sit-ups @ 65%
FINISH: 15 cal Echo Bike @ 100% | FINISH: 10 cal Echo Bike @ 85%
COOL-DOWN · 5 MIN
Easy walk 2 min · doorway chest stretch + couch 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.
