// Wod-style training session – jammers by jamie hagiya

This WOD-style training session is from coach Jamie Hagiya, from her programming subscription, Jammers. 

A message from coach Jamie: “Hey guys, it’s Jamie Hagiya! I’ve spent the majority of my life training and competing at a high level and now I’m finally at a place where I want to stay injury free and healthy — I don’t want to spend endless hours in the gym, and most importantly, I want to have fun.”

You can take a free 7-day trial of the Jammers programming subscription by clicking below. Or, use TrainHeroic’s free programming tools to build this session on your calendar. Don’t forget to log those results!


3 Sets:

25’/each side Lateral Band Walk

20 Dumbbell Glute Bridges

30 Seconds Air Squats


5×5 Back Squats

Rest 3 Mins Between Sets

The main course

AMRAP 8 Minutes:

12 Alternating Step Ups

12 Toes to Bar

30 Double Unders


3 Sets of:

30 DB Pike Overs

20 Ring Supported Knee Tucks