Date: 2025-06-05
AO: ao-the-bluff
Q: Wax On
PAX: Wreck-it Ralph, Audit, Dovetail, Squash (Donn Hines), Wheelie, Sandtrap, Little Red FNGs: None
COUNT: 8
Workout Name: “Cinder Climb”
Tagline: The hill won’t break you, but the block might.

Structure Overview
• Warm-Up (5 min)
• Main Workout (35 min)
◦ Circuit 1 (15 min)
◦ Circuit 2 (15 min)
◦ Bonus Finisher (5 min)
• COT / Recovery (5 min)

Warm-Up (5 min) – No Block
• SSH – 25 IC
• Arm Circles (forward/backward) – 10 each direction
• Hill High Knees (run halfway up hill, back down)
• Merkins – 10
• Windmills – 10 IC

Main Workout (35 min)
Circuit 1: Block to the Top (15 min AMRAP)
Start at the bottom of the hill. Each round you run the hill with your block. Perform the exercises, run down. Repeat. At the Top (with block):
• 10 Thrusters (Squat + Overhead Press)
• 15 Block Swings
• 20 Block Curls

At the Bottom:
• 10 Block Merkins (hands on block)
• 15 Goblet Squats
• 20 Mountain Climbers (4-count)
Repeat as many rounds as possible in 15 minutes.

Circuit 2: Hill Ladders (15 min)
Set a cone/stick 1/3 and 2/3 up the hill.
Round 1:
• Carry block to 1st cone: 10 Block Burpees
• Carry block to 2nd cone: 20 Overhead Presses
• Carry block to top: 30 Block Rows
• Run down (no block)

Round 2 (Reverse): YHC forgot to call out different moves for the way down, so we did round one up and down) • Sprint to top: 30 Block Rows
• Carry block down to 2nd cone: 20 Block Lunges
• Carry block to 1st cone: 10 Derkins on block
• Run to bottom
Repeat rounds as time allows (aim for 2 full cycles).

(Skipped due to time. Nobody was sad about this)
Finisher: “Cinderblock Prisoner” (5 min EMOM)
Every Minute on the Minute:
• 5 Man Makers (burpee with block row + press)
• Use rest of the minute to recover. Try to survive all 5 rounds.


COT: happened

Tags: ao-the-bluff, Wreck-it Ralph, Audit, Dovetail, Squash (Donn Hines), Wheelie, Sandtrap, Little Red