8/8 WOD

Capacity Ladder" AMRAP

👟 Warm-Up (10 min)

2 Rounds:

10 Walking lunges

10 Arm Circles

5 Inchworm Push-ups

10 Glute Bridges

10 Jumping Jacks

⚙️ Prep Ladder Flow (3 min)

3 rounds of DB cleans (1st set light weight, 2nd set mid weight, 3rd set weight you will use for Workout)

Practice smooth transitions between bodyweight and DB

Review Power Cleans- Starting position, timing of movement, open hips and catch in a power position, open hips at top to complete the movement.

🔁 Workout – 20-Min AMRAP (Ladder Format)

Add 2 reps each round:

2 Dumbbell Power Cleans (25/35)

2 Burpees with jump

2 Goblet Squats 25/20

2 Sit-ups with a plate 10/15

Then 4 of each, 6 of each, etc.

💡 Push to find where your pace breaks down, then try to stay consistent beyond that.

🧘 Cool Down (8–10 min)

Quad stretch

Supine twist