2025 08 09 Week 1 Cycle 3 Full Body Prime Circuit

Let’s close out Week 1 of Cycle 3 with a bang, Jonathan — here’s your Saturday Full Body WOD, designed to reinforce movement fluency, build muscular endurance, and challenge your pacing. It’s functional, sweaty, and satisfying — perfect for a weekend push.

🧨 Saturday – Week 1 (Cycle 3): Full Body WOD – “Prime Circuit”

✅ Focus

Total-Body Conditioning
Functional Movement Patterns
Core + Explosive Finish
Breath & Pace Awareness

🔥 Warm-Up (8–10 min)

Jump rope or high knees – 2 min
Arm swings + leg swings – 30 sec each
Inchworms w/ push-up – 2 x 6
KB goblet squat + curl – 2 x 10
Empty-bar complex: DL + Row + Press – 1 x 8
Thoracic spine opener – 1 min

⚡️ WOD – “Prime Circuit” (20 Min AMRAP)

As many rounds as possible of:

10 KB Swings
10 Dumbbell Thrusters
8 Pull-ups or Jumping Pull-ups
10 Lunges (weighted optional)
10 Push-ups
12 Sit-ups
6 Burpees
Optional: Slam Ball x 8 or Farmer’s Carry x 30 sec

💡 Track total rounds, movement transitions, and where fatigue hits first. This is your full-body benchmark for Cycle 3.

💬 Post-Workout Notes

Total rounds completed:
Movement that felt strongest:
Grip or cardio fatigue?
Recovery plan: stretch, refuel, rest

Want me to drop this into your Loop dashboard and prep Sunday’s recovery + reflection layout to wrap Week 1 cleanly? You’re crushing this restart.

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