Press 6 x 4 – Use 65-75% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.


12 Min AMRAP
10 DB Goblet Squat 20/15kg
10 1 Arm DB Push Press (5 Per Side)
100m Waiters Walk

12 Min AMRAP
10 DB Goblet Squat 15/10kg
10 1 Arm DB Push Press (5 Per Side)
100m Suitcase Carry




Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups



On a 25-minute clock,
Run 1.5 miles (2.4km or 4 times around the block)
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 70/45kg.
7 push presses, 70/45kg.

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).


ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. … But range of motion is not an issue that is present only in the gym. Available in the gym between classes or at Open Gym, ask a coach to put it on the screen for you.

Want to do ROMWOD at home? Follow the link below for a free 14 day trial.
ROMWOD - Optimize Your Range of Motion