For Time, Todays WOD, Workout of the day (WOD)

Workout of the day – “Back Shredder”

 

🔥 This. Is. What. You. Never. Forget.

 

BUY-IN
100 Cal Echo Bike Intervals:
Sprint 10 Cal
40-second slow recovery pace
Continue until you reach 100 Cal.

 

⏸️ Rest 1 minute, then:
🏋️ 3 ROUNDS OF:

30 Deadlifts @220/135lbs or 100/60kg
20 American Kettlebell Swings @53/35lbs or 24/16kg
10 Devil Presses @50/35lbs or 22.5/15kg

 

🚣 BUY-OUT
100 Cal Rower Intervals
10 Cal Sprint
40-second slow recovery pace
Continue until you reach 100 Cal.

Total Time Cap: 35 Minutes.

 

Athlete Notes
🔄 Intervals Example:
Start with a 10 Cal sprint, then enter a 40-second recovery phase where you might add an additional 5 Cal at a slower pace. After the recovery, launch into another sprint, aiming to incrementally build your total calories.

 

Pacing:
Treat the sprints like a max effort but be strategic; the goal is to maintain intensity without burning out. Use the recovery phases wisely to catch your breath and prepare for the next burst.

 

Transitions:
Swift transitions between exercises will keep your heart rate up and maximize the workout’s effectiveness. Prepare your equipment layout beforehand to minimize downtime.

 

Stay Motivated:
Remember, this workout is designed to push you to your limits. Each rep, each set, and every calorie counts towards building a stronger, more resilient you.
Embrace the challenge, knowing that with every drop of sweat, you’re earning your strength and endurance.

 

🌟 Remember:
Great achievements involve great challenges. Push hard, dig deep, and let’s see what you’re made of!

 

🌟 Drop a comment!