Event 4 for Grit Iron Pairs
Friday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD
Strength A — Barbell Good Mornings.
4 × 8 @ RPE 7
Tempo:
3 seconds down / normal return
I want hamstrings doing the work; don’t try to chase numbers on the barbell.
Strength B — Push Press
5 × 3 @ RPE 6–7
Technique emphasis:
Dip → drive
METCON — “Loaded”
4 Rounds For Time
- 10 plate ground-to-overhead (25/45)
- 100m Farmer Carry
- 10 hand-release push-ups
- 6 shuttle run (down and back = 1)
Rest :45 after each round.
Time cap: 16 minutes
The mandatory rest keeps quality high.
Strength A — Barbell Good Mornings.
4 × 8 @ RPE 7
Tempo:
3 seconds down / normal return
I want hamstrings doing the work; don’t try to chase numbers on the barbell.
Strength B — Push Press
5 × 3 @ RPE 6–7
Technique emphasis:
Dip → drive
METCON — “Loaded”
4 Rounds For Time
- 10 plate ground-to-overhead (25/45)
- 100m Farmer Carry
- 10 hand-release push-ups
- 6 shuttle run (down and back = 1)
Rest :45 after each round.
Time cap: 16 minutes
The mandatory rest keeps quality high.
Strength A — Barbell Good Mornings.
4 × 8 @ RPE 7
Tempo:
3 seconds down / normal return
I want hamstrings doing the work; don’t try to chase numbers on the barbell.
Strength B — Push Press
5 × 3 @ RPE 6–7
Technique emphasis:
Dip → drive
METCON — “Loaded”
4 Rounds For Time
- 10 plate ground-to-overhead (25/45)
- 100m Farmer Carry
- 10 hand-release push-ups
- 6 shuttle run (down and back = 1)
Rest :45 after each round.
Time cap: 16 minutes
The mandatory rest keeps quality high.