Weekly Empower WOD: August 4-10 2025

The 2015 programming is a good swift kick to the ego. There are a lot fewer workouts that I can complete Rx’d than in the 2025 programming. This week is a case in point. As much as I love the workouts here, I had to set my ego aside and modify a couple of them. You may have to as well. It is exciting to have challenges that stretch us to grow and become better!

Here’s what is in store for you for the week starting August 4th:

Monday August 4th 2025

HeroWOD Bowen

3 Rounds
800m Run
7 Deadlifts @275#
10 Burpee-Pull Ups
7/7 Single Arm KB Thruster L/R @1.5 pood
20 Box Jumps @24"

Use 275lbs or deadlift weight from your recent deadlift 5x5 workout, whichever is less

I loved the variety in Bowen but man was it a big one! There’s little interference between the movements and the result was that my whole body felt totally worked, the fatigue equally distributed to every aching muscle. One of my top 10 all time HeroWODs.

Don’t have pull ups? Select a pull up bar low enough that you can perform a jumping pull up.

Oh, and the kettlebell thruster might have been the hardest movement in the whole workout. Based on how taxing I found these I have since incorporated them into my training more regularly.

Yes there will be a time cap.

Tuesday August 5th 2025

10 Rounds:
5 Front Squat @145/205lbs
5 Parallette Handstand Push Ups

Yes, I used to have a 205lb front squat and parallette handstand push ups. This time around I used 185lbs for the front squats and performed strict deficit handstand push ups using the 45lb plates and I only got through 7/10 rounds. Another tough but fun workout!

Once again, time caps will apply.

Wednesday August 6th 2025 Make Up Day

1) Hero WOD Bowen

2) Front Squat and HSPU couplet

3) Sunday’s CF Open 15.2

4) Coach’s choice

Thursday August 7th 2025

Snatch-Clean-Deadlift Ladder

EMOM
Starting with a 45/35# bar and adding 5/10# every minute
1 Snatch/min
When bar too heavy switch to:
1 clean/min
When bar too heavy switch to:
1 deadlift/min
When you cannot continue WOD is finished

Score = heaviest snatch + heaviest clean + heaviest deadlift

Another super fun WOD but the plate changes are hard. You need to have your loads planned and hustle on the changes.

To my surprise I matched my 2015 snatch and deadlift but came up 20lbs short of my 2015 clean. Not too bad for being a decade older.

Friday August 8th 2025

1.5 Mile Run

After all the barbell work, this workout was a welcome reprieve.

Airbike, Row, Ski Erg and loaded carry options will be available.

Saturday August 9th 2025

Team Version of CF Open WOD 15.3

Come out and join us for some fun team play!

Sunday August 10th 2025 Make Up Day

1) CF Open WOD 15.3

AMRAP 14 Minutes:
7 Ring Muscle-ups
50 Wall balls
100 Double-unders

2) 1.5 Mile Run

3) Snatch-Clean-Deadlift Ladder

4) Coach’s choice

It is a big week chock full of fun and challenging workouts. We look forward to watching you take them on in the gym!