Sample BuildRx WOD 54 - 4/22/2022
Optional Warm Up; Pre-Fatigue
EMOM x 9:00 Minutes; For Quality
Minute 1:00: 10-12 Ring Push Up
Minute 2:00: 10 Jump Lunges/Side
Minute 3:00: 15m Dual KB Front Rack Carry; Moderate Loads
A. Density Build; 3:00 Minutes; AMRAP x 2 Sets; Rest 3:00 Minutes Between Sets
Dual KB Strict Overhead Press
Recommended Scaling Option:
RX: Light Effort - Challenging Loads
RPE Scale: 6-7 out of 10
B. Front Squat; 8 Reps x 3 Sets; 21X1; Increase Each Set; Rest 1:30 Minutes Between Sets
Recommended Scaling Option:
RX: Increasing Effort - Build to a Tough Final Set
RPE Scale: 7-8 out of 10
C1. Single Arm DB Row; 5 Reps/Side x 3 Sets; 30X1; Increase Each Set; Rest 1:00 Minute
C2. Ring Front Leaning Rest; Max Duration x 3 Sets; Rest 1:00 Minute Between Supersets
Recommended Scaling Options:
Single Arm DB Row;
RX: Increasing Effort - Build to a Heavy Final Set
RPE Scale: 9-10 out of 10
Ring Front Leaning Rest;
Scaled: Plank
D. Single Leg Barbell Hip Thrust; 5 Reps/Side x 3 Sets; 30X1; Increase Each Set; Rest As Needed Between Sides
Recommended Scaling Option:
RX: Increasing Effort - Build to a Heavy Final Set
RPE Scale: 9-10 out of 10
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