Ruck Interval Shuffle Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs 20 min alternating for max distance - Vest On 2 min Jog ...

Core Flow Circuit Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs 3 rounds for quality: 45 sec Plank Vest On 10 Hollow Rocks Vest...

Stair Sizzle Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs 5 rounds for time: 1 min stair climb up & down (Vest On)...

Leg EMOM Burner Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs EMOM 12 min: Vest On Odd – 10 Air Squats; Vest On...

“ACTIVE RECOVERY OR REST” Please respect this day. Recovery is part of the work. Today’s goal: reduce stress, move gently, and let your joints, nervous system, and tissues reset. If you feel like you need...

30 Min Ruck Walk Please warm up accordingly. Saturdays are for fitness with friends. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs 30 min continuous Ruck Walk or Jog Vest On Post your...

Core AMRAP 10 Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs AMRAP 10 min - Vest Off 10 Plank Drag (use vest) 10 Overhead situps (with vest if...

100 Push‑Ups for Time Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs 100 Push‑Ups for time (Vest On optional) Post your results in the comments and come back...

Leg Burner EMOM Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs EMOM 12 min: Vest On Odd – 12 Air Squats; Vest On Even – 8/8 Walking Lunges; Post your...

200 Push‑Ups for Time Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs Baseline 200 Push‑Ups for time Vest Off Plus 1 200 Push‑Ups for time Vest On Plus 2 Optional Strength: 4×8...

Heavy Legs & Tempo Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs Baseline EMOM 10 min: Vest On Odd – 10 Vest Squats;  Even – 10/10 Vest Walking Lunges...

“ACTIVE RECOVERY OR REST” Please respect this day. Recovery is part of the work. WLD is built for intensity — but you don’t grow during training, you grow when you recover. Today’s goal: reduce stress,...