Fortitude Fitness | Functional Fitness Gym

F*ck Myeloma Fundraiser WOD

WOD Details and Flow

**Welcome to the F*ck Myeloma Fundraiser WOD!**

This event is about more than just fitness—it’s about coming together as a community to support our fellow 312 member, Lucas, and his mum, Jo, as she battles multiple myeloma. This WOD symbolizes strength, endurance, and the support we can all provide to those who need it most.

Thank you for joining us in this special event, and we’re excited to sweat it out together for such an important cause!

WOD Overview

For Time: 40-Minute Cap
Partner WOD

Buy-In: 800m Team Run

3 Rounds:
9 C2B Pull-Ups while Partner B holds the barbell on the front rack
22 Shared Cleans @ 65/45kg

300m Team Run

3 Rounds:
9 Sync Squats (one person air squat, other with barbell front squat)
22 Shared Shoulder to Overhead @ 65/45kg

300m Team Run

3 Rounds:
9 Sync Burpees
22 Shared Clean and Jerks @ 65/45kg

Cash-Out: 800m Team Run

Scaled / Level 2

Buy-In: 800m Team Run

3 Rounds:
9 Pull-Ups while Partner B holds the barbell or dumbbell on the front rack
22 Shared Cleans @ 50/35kg or double DB @ 25/15

then straight into 300m Team Run

then 3 Rounds:
9 Sync Squats (one person air squat, other with barbell/DB front squat)
22 Shared Shoulder to Overhead @ 50/35kg or double DB @ 25/15

then straight into 300m Team Run

then 3 Rounds:
9 Sync Burpees
22 Shared Clean and Jerks @ 50/35kg or double DB @ 25/15

Cash-Out: 800m Team Run

Beginners /Level 1

Buy-In: 550m Team Run

3 Rounds:
9 Sync Push Ups
22 Shared Cleans @ 40/25kg or double DB @ 15/10

then straight into 200m Team Run

then 3 Rounds:
9 Sync Squats (one person air squat, other with barbell/DB front squat)
22 Shared Shoulder to Overhead @ 50/35kg or double DB @ 15/10

then straight into 200m Team Run

then 3 Rounds:
9 Sync Burpees
22 Shared Clean and Jerks @ 40/25kg or double DB @ 15/10

Cash-Out: 550m Team Run

Cardio Machine Alternative:

800m run to 850m row or 60/48 cals airbike or 2400m erg bike
300m run to 350m row or 20/17 cals airbike or 900m erg bike

Trio Option

Buy-In: 800m (RX) or 550m (Scaled) Team Run

3 Rounds:
9 Sync Push Ups
22 Shared Cleans @ 40/25kg or double DB @ 15/10 (2 people working at the same time, 1 BB and 1 DB)

then straight into 300m (RX) or 200m (Scaled) Team Run

then 3 Rounds:
9 Sync Squats (one person air squat, two with barbell/DB front squat)
22 Shared Shoulder to Overhead @ 50/35kg or double DB @ 15/10 (2 people working at the same time, 1 BB and 1 DB)

then straight into 300m (RX) or 200m (Scaled) Team Run

then 3 Rounds:
9 Sync Burpees
22 Shared Clean and Jerks @ 40/25kg or double DB @ 15/10 (2 people working at the same time, 1 BB and 1 DB)

Cash out: 800m (RX) or 550m (Scaled) Team Run

WOD Flow

Step-by-Step Guide:

This WOD is all about teamwork and synchronization. Here’s how it flows:

Buy-In: Start with an 800m run together. Both partners must finish the run before moving on to the next part of the WOD.
First 3 Rounds: While one partner performs 9 C2B Pull-Ups, the other holds a barbell in the front rack position. After completing 9 pull-ups, complete 22 shared cleans.
300m Team Run: Run together, just like the buy-in.
Second 3 Rounds: Perform 9 synchronized squats—one partner does air squats while the other does front squats with a barbell. Then, complete 22 shared shoulder-to-overheads.
300m Team Run: Another run to maintain momentum.
Final 3 Rounds: Perform 9 synchronized burpees, then finish with 22 shared clean and jerks.
Cash-Out: Finish strong with another 800m run, completing the WOD.

Communication Tips:

Keep an open line of communication with your partner.
Plan your transitions in advance.
Focus on synchronization during squats and burpees.

Run Map and Alternatives

Run Map:

800m running route

550m running route

300m running route

200m running route

Run Alternatives:

Cardio Machine Alternative:

800m run to 850m row or 60/48 cals airbike or 2400m erg bike

300m run to 350m row or 20/17 cals airbike or 900m erg bike

FAQ Section

Have Questions?

Movements and Flow: If you have any questions about the movements or the flow of the WOD, please feel free to reach out. You can email us at 312fortitude@gmail.com or DM Andi on Instagram/Facebook
No Partner? No Problem: Don’t have a partner? We’ll pair you up with someone on the day or create a trio if needed. Everyone will get a chance to participate!

Pre-Answered FAQs:

Can I scale the WOD? Absolutely! We’ve provided scaling options for every movement to ensure all athletes can participate.
What should I bring? Wear something burgundy or maroon to show your support, and don’t forget your koha for the fundraiser and $2 for the massage voucher raffle!

Plan B (In Case of Rain)

RX / LEVEL 3:

Buy-In: 60 sync burpees

3 Rounds:
9 C2B Pull-Ups while Partner B holds the barbell on the front rack
22 Shared Cleans @ 65/45kg

then straight into 25 burpees

then 3 Rounds:
9 Sync Squats (one person air squat, other with barbell front squat)
22 Shared Shoulder to Overhead @ 65/45kg

then straight into 25 burpees

then 3 Rounds:
9 Sync Sit-ups
22 Shared Clean and Jerks @ 65/45kg

Cash-Out: 60 sync burpees

LEVEL 2

Buy-In: 60 sync burpees

3 Rounds:
9 Pull-Ups while Partner B holds the barbell or dumbbell on the front rack
22 Shared Cleans @ 50/35kg or double DB @ 25/15

then straight into 25 burpees

then 3 Rounds:
9 Sync Squats (one person air squat, other with barbell/DB front squat)
22 Shared Shoulder to Overhead @ 50/35kg or double DB @ 25/15

then straight into 25 burpees

then 3 Rounds:
9 Sync Sit-ups
2 Shared Clean and Jerks @ 50/35kg or double DB @ 25/15

Cash-Out: 60 sync burpees

LEVEL 1

Buy-In: 40 sync burpees

3 Rounds:
9 Sync Push Ups
22 Shared Cleans @ 40/25kg or double DB @ 15/10

then straight into 15 burpees / half burpees

then 3 Rounds:
9 Sync Squats (one person air squat, other with barbell/DB front squat)
22 Shared Shoulder to Overhead @ 50/35kg or double DB @ 15/10

then straight into 15 burpees / half burpees

then 3 Rounds:
9 Sync Sit-ups
22 Shared Clean and Jerks @ 40/25kg or double DB @ 15/10

Cash-Out: 40 sync burpees