Empower Weekly WOD: Week Beginning October 27th 2025

Monday, October 27th 2025

Angie Backwards Pyramid
100 Squats
100 Sit Ups
100 Push Ups
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Everyone should be able to complete 2 sets of 100 air squats, but you may find it necessary to time cap the other segments. For classroom management purposes, 5 minutes per station would result in a 35-minute workout. Athletes can record their reps completed in their notes. Athletes who finish one segment in less than 5 minutes would have extra time available to work through the more difficult movements.

Tuesday, October 28th 2025

10 min AMRAP
10 Burpees
20 Wall Balls @14/20lbs

If you love to grind, 10 minutes of burpees and wall balls may be right up your alley. Another way to attack this is as an explosive EMOM. I did 5 burpees each minute, jumping to a 12” target, focusing on being fast and explosive. Then I did 10 wall balls each minute, which allowed me to test if I could keep the burpees fast and explosive after some moderate fatigue. I won’t say I enjoyed it, but I was pleased that my burpees got springier as the workout went on. This was a quality-over-quantity day for me.

Wednesday, October 29th 2025: Make Up Day

See previous WODs

Thursday, October 30th 2025

50/25-40/20-30/15-20/10-10/5
Box Jumps @20/24”
HSPU

If you have strong HSPU’s or are using a lot of abmats or are using a dumbbell shoulder press as a substitute (total load = 50% bodyweight) or dumbbell push press (total load = 70% bodyweight) then approach this WOD as written.

However, if HSPU’s are an emerging skill for you, another good option is to apply a time cap and attack this workout in reverse order starting with 5 HSPU’s and 10 box jumps. This will prevent you from spending 30 minutes trying to fight through a set of 25 HSPUs.

Friday, October 31st 2025

20x 25m Swim

This one is a sprint scored by your average time. I went to Byng Pool to complete it but since we do not yet have a pool at Empower, if you are coming to the gym to do this workout, you can try the 10x 100m sprint if you missed it at the start of the month.

Alternatives to running include 100m on the ski erg or rower or 300m on an airbike. As we are targeting your ATP energy pathway, your work-to-rest ratio needs to be 1:3 or greater. So, if it takes you 15 seconds to run 100m, you must rest a MINIMUM of 45 seconds. The goal here is to maintain intensity across all 10 rounds (20 if you’re swimming), so rest as needed in order to maintain that maximal power output.

Saturday, November 1st 2025

Team WOD

Sunday, November 2nd 2025: Make Up Day

1) 50/25-40/20-30/15-20/10-10/5
Pistols
Ring Dips

2) 20x 25m Swim

3) 50/25-40/20-30/15-20/10-10/5
Box Jumps
HSPU