WC30

Short. Sweet. Sweaty.

WC30 is our 30 minute workout program, designed for those who want to get in and out, or those looking for a little extra burn in addition to our daily WODs. A fast-paced, fun, and effective program, our WC30 training sessions combine basic bodyweight, gymnastics, light lifting and mono-structural (run, row, bike) movements.

Sample Programming:
0-3:
assault bike @ easy effort
+
4-10 (steady pace):
5 consecutive broad jump
4 / side single arm rows
6 / side 1/2 kneeling press
+
10-12:
set-up for workout
+
12-30:
18 minutes - max rounds / reps:
400m run
50 single-under
8 ring row
12 push-up
50 single-under

Currently, WC30 workouts are not coach-led. They are part of our community class series, which means that you can complete these workouts any time on your own or with other Windy City members that you organize.