WOD – Wednesday 11/20

PortSwole was released last year directly after The Open with the intent of giving our bodies a little time to rest and recover from the full-body, multi-jointed lifts found in our everyday programming. The goal was not to improve your overall fitness, but rather to take some time to build strength in a different way. The tank top and a jug of water way. The “I pick things up and put them down” way. The “I am not here to get huge, I am just here to get swole” way. It was easily our most popular specialty course and it’s back!

PortSwole is a 3 day a week program that can be used in addition to your fitness plan or independently. Each swole session is 60 to 90 minutes of pure work with the intent of building muscle and getting ripped. Each day will attack a different part of the body and include some movements that you are used to while introducing you to lots of new ones. All of which can be done by someone of any fitness and ability level.

The swole train will leave the station starting Monday, November 25th and can be purchased in 4 or 8-week segments.

Membership Options:
4 weeks – 3 days of programming each week – $100 per athlete
8 weeks – 3 days of programming each week – $160 per athlete

Fill out the form below to register. Email Sophie or Justin if you have any questions. Thank you!


Spend 2 minutes in Z1
Then, 3 rounds
15 OHS with PVC
10 push-ups
5 strict pull-ups or ring rows with a pause at the top

Shoulder mobility using a light band

A1. SA seated DB strict press – 6x8e
A2. SA DB bent over row – 6x8e
Both A1 and A2 should be done with a :03 negative. Not rest between A1 and A2, only a 1:00 rest between supersets
That means you might need to cut down on the weight today so you can complete each movement with the appropriate tempo.

“Zone Defense”
10 pull-ups
20 push-ups
40 squats
:30 AB sprint
Rest 2:00, x4
Intended stimulus – each round should be treated as a bigger piece to the puzzle. Yes, one round should take you around 3 minutes to complete so you could push the pace pretty hard. However, despite the rest this is a workout where you will be working for 12 minutes total. Use that information to help you find a pace to settle into.

The push-ups will be the linchpin here, therefore finding a good scaling option to prevent too much of a slow down will help keep you on track and maintain the intended stimulus.

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