Written by Kent Aitchison on March 23, 2020

Virtual WOD March 23rd 2020

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Part 1) Conditioning
7min AMRAP
12 Sit-Ups
10 Air Squats
8 DB Snatches

2min Rest

5min AMRAP
10 Sit-Ups
8 Air Squats
6 DB Snatches

2min Rest

3min AMRAP
8 Sit-Ups
6 Air Squats
4 DB Snatches

Part 2) Back Attack*
30sec Isometric Bent Over Row Hold
30sec Max Reps Bent Over Row
30sec Rest
*Band or DB choice (see notes)


2x (Faster Pace/Moving on Round 2)
30sec Side Shuffle
30sec Forearm Plank
30sec High Knees
30sec Side Plank Left
30sec Up-Downs
30sec Side Plank Right
30sec Rest

Part 1)
Strong and steady pacing throughout on this one. The rest in between each section should give you time to “reload” your energy and try to hold a faster pace as you go along, especially because the sets of reps are smaller.

For the snatches, jump big while flicking the wrist overhead to punch the dumbbell up towards the ceiling. Three different ways to alternate the dumbbell (at the shoulder, below eye-level in mid-air, and at the ground). Do what works best for you, practice before you start!

Part 2)
These virtual workouts are a good reason to add in some fun/unique accessory work into our workouts. See the videos below… You’re going to hold a dumbbell (or stand on your band and pull in similar direction), and squeeze your entire back as hard as you can for 30 seconds. Right at that 30sec, you’ll hammer out 30 seconds worth of the full range of motion movement. A ton of reps, your back and arms should feel like a machine gun. Have fun!

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