"9 to 5" Interval WOD | Bike + Chest to Bar Pull Ups + Front Squats

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“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.
Suffering is optional.

WARM-UP
Bike Warmup
1 Minute Easy
40 Seconds Moderate
20 Seconds Fast

Bodyweight
10 Glute Bridges
5 Single Leg Glute Bridge (Right)
5 Single Leg Glute Bridge (Left)
:30s Hollow Hold
:30s Arch Hold
10 Wall Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Pigeon Pose + Wrist Stretch: 1 Minute Each Side

“9 to 5”
AMRAP 5:
15/12 Calorie Bike Erg
12 Chest to Bar Pull-ups
9 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
12/9 Calorie Bike Erg
9 Chest to Bar Pull-ups
6 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:
9/6 Calorie Bike Erg
6 Chest to Bar Pull-ups
3 Front Squats (185/135)

KILOS
1st Bar: 61/43
2nd Bar: 70/48
3rd Bar: 84/61

HOME GYM
AMRAP 5:
15 Shuttle Runs (10 Meters)
12 Alternating Dumbbell Plank Rows
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:
12 Shuttle Runs (10 Meters)
9 Alternating Dumbbell Plank Rows
6 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:
9 Shuttle Runs (10 Meters)
6 Alternating Dumbbell Plank Rows
3 Double Dumbbell Front Squats

Skill Conditioning
For Max Pistols:
Minute 1: 25 Double Unders + Max Alternating Pistols
Minute 2: 25 Double Unders + Max Alternating Pistols
Minute 3: 25 Double Unders + Max Alternating Pistols
Minute 4: Rest
Minute 5: 25 Double Unders + Max Alternating Pistols
Minute 6: 25 Double Unders + Max Alternating Pistols
Minute 7: 25 Double Unders + Max Alternating Pistols