Empower Weekly WOD: Week Beginning December 29th 2025
Monday, December 29th 2025
5K Run
If running is not a safe option for you, you may consider doing the 5K row or a 15K airbike.
Tuesday, December 30th 2025
3-3-3-3-3-3-3
For max load, the barbell is your best option, but the kettlebell shoulder press is also a fantastic shoulder strength option worth considering, effective in developing 360 degree shoulder strength. Another option effective for targeting the core is the single KB shoulder press.
Wednesday, December 31st 2025: Make Up Day
See Previous WODs
Thursday, January 1st 2026
New Year’s Day Open Gym: BYOW (Bring Your Own WOD)
Friday, January 2nd 2026
10x 100m Swim
Rest 1 minute
Non-aquatic alternatives include: 10x 200m Run, 10x 200m Row, 10x 600m Airbike, 10x 200m Ski Erg.
Saturday, January 3rd 2026
Team WOD
Sunday, January 4th 2026
5-5-5-5-5
Use your numbers from our recent back squat day. Add 5lbs for each of the 5 sets, and you will have increased your total work capacity by 125lbs!
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.
