Empower Weekly WOD: Week Beginning December 22nd 2025
Monday, December 22nd 2025: Make Up Day
1) HeroWOD Spice
Part A
3 rounds:
1 min C2B Pull Ups
1 min DU
3 min Rest
Part B
6 min AMRAP
10 Alt DB Snatch @35/50lbs
10 Lateral Burpees Over DB
2) 2015 Moving Day
Move 700lbs of odd objects 50m and back.
3) HeroWOD Murph
1 Mile Run
Then (in any order):
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
4) 2015 SQT
3 Rounds
10 Ground to Overhead @65/95lbs
200m Shuttle Sprint (4x50m)
Tuesday, December 23rd 2025
Double DT
10 Rounds
12 Deadlift
9 HPC
6 Push Jerk
@105/155lbs
Or
Heavy DT
5 Rounds
12 Deadlift
9 HPC
6 Push Jerk
@145/205lbs
What’s it going to be, a lot of volume at a lighter load or half the volume at a heavier load? Pick your poison. I know which one I prefer. How heavy should it be?
Well, if you are doing Double DT, the weight should be light enough that you can get through the first round unbroken. In this case, an E3MOM might be ideal. Do one unbroken round every 3 minutes for 10 rounds (30 minutes). The weight may feel light at first, but by the end, it will be challenging enough.
If you are going with Heavy DT, you will not want to attack this in unbroken rounds. How heavy is heavy? You should be able to get through the 6 push jerks unbroken with good form. But just barely.
Wednesday, December 24th 2025
Clean & Jerk
1-1-1-1-1-1-1
Give yourself the gift of a clean & jerk personal best for Christmas Eve, then go home to celebrate with friends and family:)
Thursday, December 25th 2025
Christmas Morning Open Gym
An Empower Christmas Tradition. Come in and sweat with us for an hour or two before resuming the festivities. It is strictly BYOW (Bring Your Own WOD).
Friday, December 26th 2025
Triangle Couplet
15-10-6
Thrusters @115/165lbs
Bar Muscle Ups
This one is hefty. Go heavy, but choose a weight that allows you to get 5 thrusters in a row.
Banded BMU or pull ups are a good substitute if you don’t yet have a bar muscle up.
Saturday, December 27th 2025
Team WOD (make up day)
Sunday, December 28th 2025
Back Squat
5-5-5-5-5
If the back squat irritates your shoulders or low back, a front squat or Zercher squat may be a better alternative. Front squat will generally be about 80% of your back squat, Zercher squat will be lighter than that.
