WOD | tomás ravalli

01

Pull + Core

8 + 40 + 12 = 60 min

Warm-up

8 min

1 min jumping jacks
2 min scapular pulls (3×8) + dead hangs (3×20s)
2 min band pull-aparts + band face pulls (15 each)
2 min world's greatest stretch (alternating)
1 min hollow hold practice

Main WOD

40 min

EMOM 30 (10 rounds × 3 movements)

Min 1 — 5 strict pull-ups, wide grip
Min 2 — 10 hanging knee raises
Min 3 — 30s hollow hold

Then AMRAP 10

8 band rows (pillar mid-anchor)
6 band face pulls (pillar high-anchor)
12 V-ups

Score: EMOM rounds completed unbroken + AMRAP total rounds. Track for week-3 comparison.

Cool-down

12 min

2 min dead hangs (3 × 40s)
3 min lat stretch, each side (band-assisted)
3 min thoracic opener on mat
2 min cobra → child's pose flow
2 min nasal breathing

02

Conditioning + Core

8 + 40 + 12 = 60 min

Warm-up

8 min

Main WOD

40 min

Tabata · 8 min

20s burpees / 10s rest × 8

Then AMRAP 12

Then For Time · 16 min cap

Score: Tabata lowest-rep round + AMRAP rounds + For Time finish.

Cool-down

12 min

3 min pigeon stretch, each side
3 min seated forward fold
3 min supine spinal twist, each side
3 min box breathing

03

Push + Shoulders + Core

8 + 40 + 12 = 60 min

Warm-up

8 min

2 min arm circles + band shoulder dislocates
2 min band pull-aparts (overhead, horizontal, behind back)
2 min pike push-up practice (3–5 reps)
2 min hollow rocks practice

Main WOD

40 min

5 rounds For Time · 20 min cap

10 pike push-ups
12 band overhead presses (anchor under foot)
15 hollow rocks
30s plank hold

Then EMOM 18 (6 rounds × 3 movements)

Min 1 — 8 push-ups (deficit if able)
Min 2 — 12 band face pulls
Min 3 — 12 V-ups

2 min transition included between pieces.

Score: 5-round finish time + EMOM rounds held unbroken.

Cool-down

12 min

3 min thoracic opener over mat
3 min child's pose with lat stretch each side
3 min puppy pose
3 min nasal breathing

04

Pull + Posterior

8 + 40 + 12 = 60 min

Warm-up

8 min

2 min hip circles + leg swings
2 min band good mornings + glute bridges
2 min scapular pulls + band rows
2 min Cossack squats

Main WOD

40 min

EMOM 20 (5 rounds × 4 movements)

Min 1 — 4 archer pull-ups (2 each side)
Min 2 — 10 band good mornings
Min 3 — 12 single-leg glute bridges (6 each)
Min 4 — 30s side plank, alternate each round

Then AMRAP 18

2 min transition included.

Score: EMOM held unbroken + AMRAP rounds.

Cool-down

12 min

3 min hamstring stretch
3 min lat hangs (3 × 45s)
3 min pigeon, each side
3 min supine twist

05

Mixed Metcon

8 + 40 + 12 = 60 min

Warm-up

8 min

2 min jumping jacks + high knees
2 min inchworms + push-up
2 min air squats + dead hangs
2 min dynamic flow (lunge to twist, hip flow)

Main WOD

40 min

Chipper · For Time · 35 min cap

5 min easy walk + breathing after finish.

Score: total chipper time. Save this number; rerun similar chipper on Day 15.

Cool-down

12 min

3 min child's pose with side reach
3 min couch stretch each side
3 min supine figure-4 each side
3 min box breathing

06

Pull + Core

8 + 40 + 12 = 60 min

Warm-up

8 min

2 min scapular pulls + dead hangs
2 min band pull-aparts (wide-grip mimic)
2 min hollow hold + arch hold
2 min cat-cow + thoracic rotations

Main WOD

40 min

5 rounds For Time · 25 min cap

6 wide-grip strict pull-ups
12 band lat pulldowns (pillar high-anchor)
10 V-ups
30s hollow hold

Then AMRAP 13

2 min transition included.

Score: 5-round time + AMRAP rounds.

Cool-down

12 min

3 min lat stretch with band assist
3 min dead hangs (3 × 45s)
3 min thoracic mobility on mat
3 min belly breathing

07

EMOM Density

8 + 40 + 12 = 60 min

Warm-up

8 min

2 min easy jog in place
2 min inchworms + scapular pulls
2 min air squats + leg swings
2 min push-up practice (slow eccentric)

Main WOD

40 min

EMOM 36 (9 rounds × 4 movements)

Min 1 — 5 strict pull-ups
Min 2 — 10 push-ups
Min 3 — 15 sit-ups
Min 4 — 20s L-sit hang (tuck-L OK)

4 min easy walk recovery after EMOM.

Score: consecutive rounds completed unbroken before any rep drops.

Cool-down

12 min

3 min lat hangs
3 min cobra → child's pose flow
3 min seated forward fold
3 min box breathing

08

Push + Core

8 + 40 + 12 = 60 min

Warm-up

8 min

2 min arm circles + band shoulder dislocates
2 min band pull-aparts
2 min pike push-up + downward dog flow
2 min hollow rocks

Main WOD

40 min

For Time · 22 min cap · 21-15-9 reps

Then AMRAP 16 (4-round structure)

30s plank hold
30s side plank (alternate sides)
30s hollow hold
30s rest

2 min transition included.

Score: 21-15-9 finish time + total core rounds.

Cool-down

12 min

09

Pull + Core

8 + 40 + 12 = 60 min

Warm-up

8 min

2 min scapular pulls + dead hangs
2 min band rows + face pulls
2 min hip circles + glute activation
2 min hollow hold + arch hold

Main WOD

40 min

EMOM 24 (8 rounds × 3 movements)

Min 1 — 3 commando pull-ups (alternate side)
Min 2 — 8 toes-to-bar
Min 3 — 30s side plank pulses, alternate sides

Then AMRAP 14

2 min transition included.

Score: EMOM rounds unbroken + AMRAP rounds.

Cool-down

12 min

3 min lat hangs (3 × 45s)
3 min pigeon stretch
3 min supine twist
3 min belly breathing

10

Long Metcon

8 + 40 + 12 = 60 min

Warm-up

8 min

2 min jumping jacks
2 min inchworms
2 min air squats + scapular pulls
2 min dynamic flow

Main WOD

40 min

Ascending ladder · For Time · 35 min cap

5 rounds, reps grow each round:
R1: 5 pull-ups · 10 push-ups · 15 air squats · 20 mountain climbers
R2: 7 · 14 · 21 · 28
R3: 9 · 18 · 27 · 36
R4: 11 · 22 · 33 · 44
R5: 13 · 26 · 39 · 52

5 min cool walk after finish.

Score: total ladder time. If capped, log the round you reached.

Cool-down

12 min

3 min couch stretch each side
3 min pigeon each side
3 min lat hangs
3 min box breathing

11

Pull + Core

8 + 40 + 12 = 60 min

Warm-up

8 min

2 min scapular pulls + dead hangs
2 min band rows
2 min hollow hold + tuck hold
2 min hip flow + leg swings

Main WOD

40 min

EMOM 20 (5 rounds × 4 movements)

Min 1 — 20s L-sit hang (tuck-L acceptable)
Min 2 — 5 tempo pull-ups (3s eccentric down)
Min 3 — 10 hanging leg raises
Min 4 — 30s hollow hold

Then AMRAP 18

2 min transition included.

Score: longest unbroken L-sit + AMRAP rounds.

Cool-down

12 min

3 min lat hangs
3 min cobra → child's pose flow
3 min thoracic opener
3 min nasal breathing

12

Conditioning Intervals

8 + 40 + 12 = 60 min

Warm-up

8 min

Main WOD

40 min

30/30 intervals · 30 min · 6 cycles of 5 movements

Round 1 — burpees · 30s work / 30s rest
Round 2 — jump squats
Round 3 — mountain climbers
Round 4 — push-ups
Round 5 — strict pull-ups
Repeat the 5-round block 6× (30 min total)

10 min easy walking + nasal breathing recovery before cool-down.

Score: total reps across all 30 work intervals. Track per movement.

Cool-down

12 min

3 min hamstring stretch
3 min pigeon each side
3 min supine twist
3 min box breathing

13

Push + Shoulders

8 + 40 + 12 = 60 min

Warm-up

8 min

Main WOD

40 min

5 rounds For Time · 20 min cap

Then EMOM 15 (5 rounds × 3 movements)

Min 1 — 20s handstand hold (pillar-supported, or pike hold)
Min 2 — 10 push-ups
Min 3 — 15 hollow rocks

Finisher · 3 min

Practice handstand walk-up onto pillar (max 3 attempts, 60s between)

2 min transition included.

Score: 5-round finish time + longest handstand hold.

Cool-down

12 min

3 min puppy pose
3 min thoracic opener
3 min wrist + forearm stretch (gentle)
3 min nasal breathing

14

Pull + Posterior

8 + 40 + 12 = 60 min

Warm-up

8 min

2 min scapular pulls + dead hangs
2 min band good mornings + band Romanian deadlifts
2 min hip circles + glute bridges
2 min band rows

Main WOD

40 min

Ascending pull-up ladder · For Time · 15 min cap

1-2-3-4-5-6-7-8-9-10 strict pull-ups (55 total)
Between each rung: 10 band Romanian deadlifts

Then AMRAP 20

8 band deadlifts (heavy band, foot anchor)
12 reverse lunges
15 single-leg glute bridges each side
30s side plank, alternate sides

3 min cool walk after AMRAP. 2 min transition included.

Score: ladder time + AMRAP rounds.

Cool-down

12 min

3 min hamstring stretch
3 min couch stretch each side
3 min lat hangs
3 min belly breathing

15

Hero Finisher

8 + 40 + 12 = 60 min

Warm-up

8 min

2 min jumping jacks + high knees
2 min inchworms + scapular pulls
2 min air squats + dead hangs
2 min full dynamic flow

Main WOD

40 min

"The Closer" · Chipper For Time · 38 min cap

Score: total chipper time. Compare to Day 5 chipper time as your 15-day delta.

Cool-down

12 min

3 min couch stretch each side
3 min pigeon each side
3 min lat hangs + thoracic opener
3 min box breathing

15-Day WOD

Warm-up

Main WOD

Cool-down

Warm-up

Main WOD

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Main WOD

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