Workout of the day

Get ready to unleash your inner beast with today’s Fierce Friday Fusion! This full-body WOD is designed to test your strength, endurance, and grit. Are you ready to push your limits and finish strong into the weekend? Let’s get after it!

The workout of the day consists of:

3 rounds for time of:

  • 1 Deadlift at 100% RM
  • 10 Weighted Pull-ups at 35 lb (15.9 kg)
  • 15 GHD Sit-ups
  • 20 Box Jumps, 24" (61 cm) box

Scaling

  • Deadlifts: Scale to 85% RM if 100% is not sustainable or safe.
  • Weighted Pull-ups: Perform with a lighter weight or bodyweight if necessary. Use resistance bands for assistance.
  • GHD Sit-ups: Scale to AbMat sit-ups or incline bench sit-ups
  • Box Jumps: Reduce height to 20" (50 cm) or perform step-ups

No equipment

For those without equipment:

  • Substitute deadlifts with: Single-leg bodyweight Romanian deadlifts: 5 reps each leg
  • Substitute weighted pull-ups with: Inverted rows under a sturdy table or towel pull-ups on a door
  • Substitute GHD Sit-ups with: V-ups or bicycle crunches for the same rep count
  • Substitute box jumps with: Broad jumps or squat jumps

Warmup

  • 3 minutes of jump rope
  • Dynamic stretches:
    • Leg swings (front and side): 10 reps each leg
    • Arm circles: 10 reps each direction
    • Torso twists: 10 reps
    • Hip openers: 10 reps each side
  • 2 rounds of:
    • 5 Light deadlifts (build up to 70% of your 1RM)
    • 5 Pull-up negatives or ring rows
    • 10 AbMat sit-ups

Cooldown

  • 2 minutes of easy rowing or biking
  • Stretching routine:
    • Hamstring stretch: 60 seconds each leg
    • Shoulder stretch: 60 seconds each side
    • Quadriceps stretch: 60 seconds each leg
    • Cobra stretch: 60 seconds
  • Deep breathing exercises: 3 minutes