🏋️‍♂️ BNFIT Gym WOD: Engine & Power Combo

🔥 Wednesday’s WOD is a power-packed session blending explosive barbell work with high-intensity cardio intervals. Expect to challenge your endurance and strength with this dynamic mix of movements designed to boost your engine and perfect your clean technique.

🔍 What’s on the Agenda?

• Warm-Up: Mobilize and activate your body with a mix of bike/row, air squats, inchworms, and scapular pull-ups. Transition smoothly into barbell drills to fine-tune your clean mechanics.

• Workout 1: Interval training combining high-calorie bike sprints and power cleans at 70%. The reps drop each round, so stay explosive!

• Fitness Workout: A triple-threat of ski, squats, and rowing. As the rounds progress, the calories decrease, but the intensity should stay high.

🚀 Game Plan for Success

1️⃣ Warm-Up Tips:

• Keep a steady pace on the bike/row to warm up your legs and lungs.

• Focus on deep, controlled air squats and smooth inchworms with a solid push-up.

• During the barbell work, dial in your technique on the muscle cleans and high pulls to prep for the heavier lifts later.

2️⃣ Workout 1 Strategy:

• Attack the bike calories with a tough pace but don’t burn out too quickly—you need power for those cleans.

• For the power cleans at 70%, maintain explosive pulls with good form. Use the remainder of the 3:00 to recover for the next round.

• As reps drop each round, push harder on both the bike and cleans to maximize effort.

3️⃣ Fitness Workout Approach:

• The calorie ski will test your upper body endurance—drive through the lats and maintain a consistent rhythm.

• Keep air squats fast but controlled to save energy for the row.

• On the rower, use powerful strokes, focusing on leg drive and keeping a strong pace.

• As the calories decrease, increase your intensity to finish each round under the 3:30 time cap.

💡 Coach’s Tip:

👉 Focus on breathing control during cardio intervals and explosiveness during the barbell work. Today’s all about balancing power and endurance!