WOD on the Fly — Monday, November 9. "Top Shelf": standing barbell overhead press first, then a vertical PHA circuit — single-arm overhead press, walking lunges, standing single-arm cable pulldowns, and the VersaClimber, 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 · 4/side light 1-arm DB overhead press · 4/side light 1-arm cable pulldowns
8/leg bodyweight walking lunges · 30 sec easy VersaClimber
STRENGTH · 12 MIN
Standing barbell overhead press 3 × 5 @ 80% difficulty · rest ~2 min
(standing tall, ribs down — press straight up)
WOD · PHA CIRCUIT · VERTICAL PUSH/PULL · RFT
10 1-arm DB overhead press @ 75% | 10 1-arm DB overhead press @ 60%
20 DB walking lunges @ 70% | 20 walking lunges (bodyweight) @ 60%
8 standing 1-arm cable pulldowns @ 80% | 8 standing 1-arm cable pulldowns @ 65%
150m VersaClimber @ 85% | 100m VersaClimber @ 70%
(pulldowns: DB hold in the free hand · 5 rounds for time · 25-min cap)
COOL-DOWN · 5 MIN
Easy bike 2 min · doorway lat 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.
