This is WORKOUT #1 for Pairs at Grit Iron.
Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD
Strength
A1. Strict Pull-Up / Assisted Strict Pull-Up
4 × 5–8
A2. DB L-Seated Press
4 × 8
Alternate between the two.
For athletes without strict pull-ups, use a challenging ring-row or slow negative descent. If going banded – NO MORE THAN 1 BAND.
Front-Rack KB Carry
3 × 100m
Heavy enough that posture matters.
METCON — “Grip & Go”
14-Minute AMRAP
- 40 single unders / 20 double unders
- 8 hanging knee raises
- 10 DB cleans — 5/side
- front-rack carry down and back length of black mat.
Strength
A1. Strict Pull-Up / Assisted Strict Pull-Up
4 × 5–8
A2. DB L-Seated Press
4 × 8
Alternate between the two.
For athletes without strict pull-ups, use a challenging ring-row or slow negative descent. If going banded – NO MORE THAN 1 BAND.
Front-Rack KB Carry
3 × 100m
Heavy enough that posture matters.
METCON — “Grip & Go”
14-Minute AMRAP
- 40 single unders / 20 double unders
- 8 hanging knee raises
- 10 DB cleans — 5/side
- front-rack carry down and back length of black mat.
Strength
A1. Strict Pull-Up / Assisted Strict Pull-Up
4 × 5–8
A2. DB L-Seated Press
4 × 8
Alternate between the two.
For athletes without strict pull-ups, use a challenging ring-row or slow negative descent. If going banded – NO MORE THAN 1 BAND.
Front-Rack KB Carry
3 × 100m
Heavy enough that posture matters.
METCON — “Grip & Go”
14-Minute AMRAP
- 40 single unders / 20 double unders
- 8 hanging knee raises
- 10 DB cleans — 5/side
- front-rack carry down and back length of black mat.
Strength
A1. Strict Pull-Up / Assisted Strict Pull-Up
4 × 5–8
A2. DB L-Seated Press
4 × 8
Alternate between the two.
For athletes without strict pull-ups, use a challenging ring-row or slow negative descent. If going banded – NO MORE THAN 1 BAND.
Front-Rack KB Carry
3 × 100m
Heavy enough that posture matters.
METCON — “Grip & Go”
14-Minute AMRAP
- 40 single unders / 20 double unders
- 8 hanging knee raises
- 10 DB cleans — 5/side
- front-rack carry down and back length of black mat.