Yard WOD

Week 1 · FoundationAnchor day

Monday 21 September

Unilateral foundation + pull

Controlled unilateral strength followed by a sustainable run, squat, and pull-up triplet.

57 min Moderate Mixed Outdoor

Trail focus

Build leg strength without inventing a heavier dumbbell and finish with repeatable mixed work.

Session map

Built for your yard

01 · Warmup

8min

Quality2 rounds

Move easily. Keep the first run conversational.

02 · Skill

10min

Sets4 rounds45 sec rest

Keep all work low fatigue. Pause in the turnover and own the receiving position.

01
Ring support hold20 sec
Practice
02
Feet-assisted low-ring muscle-up transition3 repsKeep feet on the ground and stop well before fatigue changes the transition path.
Practice

03 · Strength

17min

Sets4 rounds60 sec rest

01
Dumbbell front-rack reverse lunge7 / side · 2 × 10 kg DB · tempo 31X1Set every dumbbell down under control; do not drop it.
Scaling option
Single dumbbellHold one 10 kg dumbbell at the chest.
Practice
02
Single-arm dumbbell row10 / side · 15 kg DB · tempo 2111Set every dumbbell down under control; do not drop it.
Practice

04 · Conditioning

16min

Amrap16 min cap

Use small pull-up sets from round one and keep the run pace repeatable.

01
200 m run200 m
02
Dumbbell front squat10 reps · 15 kg DBSet every dumbbell down under control; do not drop it.
Scaling option
Lighter squatKeep the same cadence with 10 kg.
03
Kipping pull-up6 reps
Scaling option
Ring rowsRing row · Use a body angle that leaves two reps in reserve.

05 · Cooldown

6min

Quality

Walk until breathing settles, then use relaxed shoulder and hip mobility.