“Fight Back” Class WOD
- 5 Rounds for Reps in 20 minutes
- “Fight Back”
- 1 Minute Kettlebell Swings (53/35)
- 1 Minute Reverse Lunges
- 1 Minute Calorie Bike
- 1 Minute Rest
“Fight Back” has athletes working in an interval scheme for 3 minutes straight before resting for 1 minute. The score today is the lowest number of reps in any round of the five rounds. For example, if athletes cumulative reps of the three movements across the five rounds went 75-75-73-68-71, their score would be 68 reps. Athletes can keep a running count from their kettlebell swings to calories on the bike to make counting an easier task during the workout.
Scaling: The weight on the kettlebell should be something that athletes are capable of holding on to for 25+ unbroken repetitions when fresh. Is short on bikes, stagger heats by two minutes. If unable to use bikes, substitute 1 minute of rowing or 10 meter shuttle runs.
About the wod
Strategy: When first looking at this workout, it is best to identify where athletes will likely have to stop moving. The lunges are performed with just the body weight and the bike is a cyclical movement, so athletes will be able to keep moving for the full minute on both of those stations.
The kettlebell swings present more of a challenge, with athletes having to hold on for one large set here. Even if they only work for 45-5- seconds, they still got a lot of reps done and have a few seconds of rest to transition to the next movements.
As far as the scoring structure goes, athletes are rewarded for consistency across the five rounds. It is helpful to set the tone in the first round with a number at each movement that feels attainable, even later in the workout. Set a target and work to get back to it each and every time the station comes up. The bike will likely be the most difficult station to replicate. Push hard to hit the target knowing that there is a minute of rest to follow.