Empower Weekly WOD: Week Beginning November 17th 2025

Monday, November 17th 2025

12-9-6
Deadlift @205/315#
Bar Muscle Up

A great couplet of heavy lifting and skilled gymnastics. Challenge yourself on the deadlift. Somewhere in the neighbourhood of 80% of your one rep max is appropriate. If you do not have Rx’d or band-assisted bar muscle ups, use this opportunity to work on your pull up strength, try chest to bar pull ups.

Tuesday, November 18th 2025: Make Up Day

1) 12 min AMRAP
10 Alt DB Squat Snatch
20 Box Jumps @20/24”

2) 12-9-6
Deadlift @205/315#
Bar Muscle Up

3) 10K Run

4) 5K Ruck

Wednesday, November 19th 2025

25 walking lunges
20 pull-ups
50 box jumps @20”
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings @2 pood
30 sit-ups
20 db hang squat cleans @35lb
25 back extensions
30 wall-balls @20lb
3 rope climbs @15ft

Wow, this one has a bit of everything. Except for the 50 box jumps, the reps are few for each station, but with 12 stations altogether, it all adds up. For large classes, we may need to begin in different stations. Allowing 3 minutes per station it will require 36 minutes to complete.

Thursday, November 20th 2025

Power Clean
3-3-3-3-3

Go heavy. 80-90% of your 1 rep max. Try for touch-and-go without stopping or regripping on the ground between reps.

Scored for total volume lifted across 5 sets.

Friday, November 21st 2025

4 Rounds:
500m Row
15 Push Press @135lb

Pick a load that allows you to complete each round in 2-3 sets. Dumbbells or kettlebells are a great alternative option.

Saturday, November 22nd 2025

Team WOD (make up day)

Sunday, November 23rd 2025

Chipper 2
80 Air Squats
70 Push Ups
60 Alt. Pistols
50 Cal Row
40 DB OHS @35lbs
30 HSPU
20 DB Thrusters @35#
10 Muscle Ups

It’s a big day with a lot of movements to play with. Ask your coach for scaling suggestions that allow you to get through each station within a reasonable time while still challenging yourself.