Bench Press 3 x 5 – Build to a heavy triple. Look to establish a new 3 Rep Max


16 Minute EMOM
5 Strict Ring Dips
1 Rope Climb
5 Bench Press 60/40kg
15 Weighted sit-ups 15/10kg

16 Minute EMOM
5 Dips (Dip Station Rx)
2 Rope Lowers
5 Bench Press 50/30kg
10 Weighted sit-ups 12/9kg

1 Minute at each movement, change movements every minute on the minute.
Movements can be scaled up to provide an extra challenge:
Weighted Dips
Legless Rope Climbs
Heaver Bench


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