A. MAIN WOD A. Power House, E2min30s x 7 – build to: – 5RM Deadlift

B. MAIN WOD B. “Strength & Sweat”, EVERY 3min x 5 Rounds for Quality with:

– 10 (5/5) 1-arm Bent Over Rows [32/24kg]

– 20 Farmers March Steps [2×32/24kg]

– 60s Double KB Front Rack Hold

NB: Rest the remainder of the 3min block.


Purpose video and some things to think about below!


Daily Guidance ZenFit GPP:

Totally swopping gears – yesterday was a lot about moderate Tank Engine work for the aerobic system and building stamina in classic “low load”-movements, whilst today is all about Strength and Bulletproofing the body with some strong 

This Main WOD is all about raw strength, with a focus on SAFELY building absolute strength. Your “5RM” should be with an absolutely perfectly set back, where it doesn’t change shape what so ever in any point during the lift. We rather have you move slightly less with perfect form as this also transfers over to your Olympic Lifting better!


The finisher is exactly what it sounds like: a part that’s meant to make you sweaty while getting stronger.
The Bent Over Rows are meant to be done with your torso kept as parallel to the ground as possible, and without using it for momentum. The March Steps should also be done with a focus on keeping your midline tight so you don’t sway too much side to side and then the Front Rack Holds is as you know a staple in our training to build both upper body stability strength, and mental fortitude.
Don’t do these 5 Rounds “for time”, but rather for Quality to continue to bullet proof your body. 

PS. Don’t forget about the Daily Flex Below – it’s highly recommended after your training each day.