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“Hot Rod” Class WOD

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  • “Hot Rod”
  • For Time:
  • 24-20-16-12:
  • Calorie Assault Bike
  • Alternating Dumbbell Snatches (50/35)
  • Calorie Assault Bike
  • Dumbbell Goblet Front Squats (50/35)

Just a bike and a dumbbell in this descending repetition triplet for time workout. The snatches are likely the limiting factor of the two dumbbell movements.

Scaling: Athletes should choose a weight that they could complete the set of 24 alternating snatches (12 per arm) unbroken when fresh. The calories for women on the Assault Bike will be 18-15-12-9 respectively per round. If short on bikes, stagger by 2 minutes.

If unable to Assault Bike, complete one of the following:
Equal Calorie Row
Equal Number of 10 Meter Shuttle Runs
30/21 – 26/18 – 22/15 – 18/12 Calorie Schwinn Bike

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Strategy: Legs and lungs are the main contributors in today’s workout. With roughly the same amount of work in the last two rounds as there is in the first round alone, this workout is very much front loaded.

Pacing things out from the first round will be important. With each drop in reps, athletes can look to increase their intensity slightly. With four rounds total, lets think of this like running a mile on a track. The first loop is steady and controlled. The second and third loops are a touch faster. The final loop is when athletes give it whatever they have left in the tank.

Source: wodwell.com
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