2025 08 23 Week 3 Cycle 3 Full Body Wod Forge Circuit
Absolutely, Jonathan — here’s your Week 3 Saturday WOD in clean Loop-style formatting, complete with a warm-up that primes you for barbell thrusters and dynamic movement. This version keeps your modular structure intact and ready to log or iterate:
🧠 Loop Dashboard Entry
Cycle: Week 3
Day: Saturday
Format: Circuit Style – 4 Rounds for Time
Focus: Full-body power, barbell fluency, aerobic capacity
🔥 Warm-Up Block
3 Rounds (Flow Style):
- 10 Air Squats
- 8 Push-Ups
- 6 Barbell Front Rack Elbows-High Presses (empty bar)
- 10 Jumping Jacks
- 8 Scap Pull-Ups or Active Hangs
- 200m Jog or 60s Jump Rope
Mobility Prep:
- 30s Front Rack Stretch (each side)
- 10 Goblet Squat Pulses (light DB or KB)
- 10 Banded Good Mornings
- Wrist Rolls + Shoulder Circles
🏋️♂️ Main WOD – Circuit Style
4 Rounds for Time:
- Barbell Thrusters – 10 reps @ moderate load (e.g., 95/65 lb or scaled)
- Burpee Box Jumps – 12 reps (24/20”)
- Toes-to-Bar – 15 reps (scale: hanging knee raises)
- Run – 400m or 90s shuttle run
- Rest – 1 minute between rounds
🧾 Notes & Variants
- Scaling Option: Reduce thruster load or reps to maintain form under fatigue
- Progression Tag: “Barbell Thruster Variant – Week 3 Sat”
- Optional Add-On: 3-minute cooldown jog + 5-minute foam roll (quads, lats, glutes)
Want me to sketch out a Week 4 version with a tempo twist or EMOM structure next? Or log this into a modular tracker with tags for movement type, intensity, and gear used?