2025 08 16 Week 2 Cycle 3 Wod Pulse Circuit
Here’s your Week 2 Saturday Full Body WOD, Jonathan — tuned for Cycle 3 with a focus on movement fluency, muscular endurance, and explosive finish. This one’s designed to be sweaty, satisfying, and scalable, perfect for a weekend push that hits every major pattern.
🧨 Saturday – Week 2 (Cycle 3): Full Body WOD – “Pulse Circuit”
✅ Focus
- Total-Body Conditioning
- Functional Strength 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 – “Pulse 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 Week 2.
💬 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 2 cleanly? You’re crushing this cycle with precision.