NINE INCH NAILS / HIIT IT LIKE IT’S HOT

Wed., 23.04.2025

CROSS

Warm-up

TBA

STRENGTH

Back Squat

4 x 3*

- Rest 20” -

3 DB Squat Jumps

* Aim For 83-90% Of 1RM

* Rest 1-2 Min Between Sets

WOD

"NINE INCH NAILS" - ON THE MINUTE x 9:

Min 1: 9 Front Squats (50/35 kg) + Max Pull-Ups

Min 2: 8 Front Squats + Max Pull-Ups

Min 3: 7 Front Squats + Max Pull-Ups

Min 4: 6 Front Squats + Max Pull-Ups

Min 5: 5 Front Squats + Max Pull-Ups

Min 6: 4 Front Squats + Max Pull-Ups

Min 7: 3 Front Squats + Max Pull-Ups

Min 8: 2 Front Squats + Max Pull-Ups

Min 9: 1 Front Squats + Max Pull-Ups

BODY CROSS

Warm-up

TBA

WOD

"HIIT IT LIKE IT’S HOT" - 8’ EMOM x 3 Rounds:

1) Bike - Battle Rope - Bike

2) KB Swings

3) Ring Rows - Pull-Ups - Chin-Ups

4) Box Dips - H/L Plank - Push-Ups

5) Row - Burpees Over Rower - Row

6) Jumping Lunges

7) Weighted Twists

8) Wallballs

“The only bad workout is the one that didn't happen."