Event #2 for Grit Iron Pairs.
Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
Power — Hang Power Clean
Every 2:00 × 7
2 Hang Power Cleans
Start light and build to approximately RPE 7.5–8.
No misses.
We’re using the clean as an explosive athletic movement, not starting another six-week clean cycle.
Athletic Accessory
Contralateral Front-Rack Reverse Lunge
3 × 6/leg
KB/DB held on the side opposite the working leg.
METCON — “Red Line / Reset”
I want a true sprint/rest workout here.
6 Rounds
:45 HARD
- Shuttle sprints
1:15 easy walk/rest
That’s it.
No DB.
No barbell.
Score total shuttle lengths.
This is intentionally simple. I’d rather athletes learn to actually sprint than turn every conditioning piece into five movements.
Power — Hang Power Clean
Every 2:00 × 7
2 Hang Power Cleans
Start light and build to approximately RPE 7.5–8.
No misses.
We’re using the clean as an explosive athletic movement, not starting another six-week clean cycle.
Athletic Accessory
Contralateral Front-Rack Reverse Lunge
3 × 6/leg
KB/DB held on the side opposite the working leg.
METCON — “Red Line / Reset”
I want a true sprint/rest workout here.
6 Rounds
:45 HARD
- Shuttle sprints
1:15 easy walk/rest
That’s it.
No DB.
No barbell.
Score total shuttle lengths.
This is intentionally simple. I’d rather athletes learn to actually sprint than turn every conditioning piece into five movements.
Power — Hang Power Clean
Every 2:00 × 7
2 Hang Power Cleans
Start light and build to approximately RPE 7.5–8.
No misses.
We’re using the clean as an explosive athletic movement, not starting another six-week clean cycle.
Athletic Accessory
Contralateral Front-Rack Reverse Lunge
3 × 6/leg
KB/DB held on the side opposite the working leg.
METCON — “Red Line / Reset”
I want a true sprint/rest workout here.
6 Rounds
:45 HARD
- Shuttle sprints
1:15 easy walk/rest
That’s it.
No DB.
No barbell.
Score total shuttle lengths.
This is intentionally simple. I’d rather athletes learn to actually sprint than turn every conditioning piece into five movements.