Second Shift

Written By Navin Chawla

Thursday, October 8 · Conditioning

WARM-UP · 8 MIN

10 banded dislocates · 10 band pull-aparts · 10 goblet squats @ 40–50%

5/side world's greatest stretch

SKILL · 10 MIN

Barbell thruster technique — front-rack + dip-drive

2 × 5 slow tempo, then 2 × 5 at workout speed

WOD · 3 ROUNDS FOR TIME · 30-MIN CAP

Percentages = how hard it should feel — pick a load that matches.

PRESCRIBED

- 500m SkiErg @ 75%

- 15 barbell thrusters @ 75%

- 12 renegade rows (6/side) @ 80–85%

- 10 jump squats @ 75%

SCALED

- 500m SkiErg @ 65%

- 15 barbell thrusters @ 60%

- 12 seated cable rows @ 60%

- 10 air squats @ 60%

COOL-DOWN · 5 MIN

Easy bike 3 min · couch stretch + thread-the-needle, 45 sec/side

Programmed for Refinery Fitness members. General info only — not personal advice. Consult your physician first. If you know a movement is contraindicated for you due to prior illness or injury, do not perform it. Stop if you feel pain or dizziness.

Navin Chawla
Next

October 1, 2026 — First Shift