WODs

Fri, Jan 9

Gymversary: Jamie(6)
Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (78 days ago)

Ghost Mode


(Rounds, Rx+, Rx2)
Every 5 Minutes for 6 Rounds:

15 Dumbbell Push-ups
10 Dumbbell x2 Thrusters (55/35)
250m Row
Rest remainder of 5 minutes

RX+= 500m
RX2= 30/20

A longer metabolic conditioning piece that trains pacing and aerobic capacity under fatigue, while reinforcing push strength from the dumbbell work.


1st3150 Rx+Rach Fri, Jan 9, 2026
2nd1650 Rx2Katie D Fri, Jan 9, 2026
3rd3150 Stacie F Fri, Jan 9, 2026
1st3150 Rx+Justin C Fri, Jan 9, 2026
2nd3115 Rx+Marc Fri, Jan 9, 2026
3rd1650 RxJesse M Fri, Jan 9, 2026

Brian Madw scaled
Justin C3150 Rx+
Gina Su1650 kpu, 30#, 25#
Jamie1650 mods, run
Tanner1650 Rx2 35#
Camber1638 kpu 20#
Brian L1650 kpu, 35#
Idalia1650 kpu, 20#
Diana G1650 kpu, 30#
Dawnyoga scaled
Lexidw scaled
Tim Vdw scaled
Ian R1650 kpu, 55#, 40#
Maggie JDW DW
Celine1650 kpu, 20#
Chelsea M1650 kpu, 20#
Rach3150 Rx+
Morgan B1650 kpu, 10#, sub some sit ups for pushups at end
Katie D1650 Rx2
Austin R1650 25#
Stacy K1650 kpu, 10#dbs
Lindsey W1650 kpu, 103# dbs
Cody Wh1650 Rx2 500m
Danny1650 Rx2
Lindsay1650 Kpu, 15/20#, bike
Jesse M1650 Rx
JesDW 35#, bike
Gracie1650 KPU, 10#
Chase S1650 Rx2
Donna1650 Wall push ups, 10#, 250m row
Brendan KDW Bike
Kelby1650 Rx2 35#
Shane Po1650 Rx2 35#
JennyDW DW
Sean1650 Rx2
Stacie F3150 20#, KPU, 500m row
Jarod W1625 20#
Maggie W1650 10#, kpu
Marc3115 Rx+
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)