Empower Weekly WOD: Week Beginning December 1st 2025

Monday, December 1st 2025

HeroWOD Marco
3 Rounds:
21 Pull Ups
15 HSPU
9 Thrusters @135lbs

Here are three movements that often get scaled. Problem is, if you scale too much, you do not get the intensity or volume needed, if you don’t scale enough, you get stuck unable to finish before the time cap. One solution to this is to make Marco into a three round AMRAP with 3 mins max pull up progressions, 2 mins max HSPU progressions and 1 min max thrusters. Three 6 minute rounds will give you an 18 minute workout.

Tuesday, December 2nd 2025

Fight Gone Worse
42-30-18
Wall Balls @14/20lbs
SDHP @45/75lbs
Box Jumps @20”
Push Press @45/75lbs
Cal Row

A cruel twist on a classic benchmark. Enjoy!

Wednesday, December 3rd 2025

Push Jerk
3-3-3-3-3

Find a rack and a friend or two to share it with, go heavy, have fun.

Thursday, December 4th 2025: Make Up Day

See Previous WODs

Friday, December 5th 2025

5 Rounds:
800m Run
30 GHD Sit Ups
30 Hip Extensions

Share the GHDs as best you can. V-Ups and Good Mornings may be necessary some rounds if the class is busy.

Saturday, December 6th 2025

Team WOD

Sunday, December 7th 2025

Front Squat
10-5-3-1-1-1-3-5-10

Enjoy a lovely front squat pyramid!