HBD WOD 2025

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Warmup 1 4 MINS

1min Squat WB throw with partner
1min Row
1min Alt. Spiderman
1min Down and ups

Forever young HBD 39+15 MINS

12min Work/ 2min Rest, 1 complete circuit

Zone 1
For time, TC 12min
400m Run
30x Alt. Single arm Devil’s Press rx 15kg / 22,5kg
800m Run
60x Alt. Lunge with single DB rx 15kg / 22,5kg
carry the weight as you prefer

S1: Jogg 300m and 600m, reduce weight
A1: Run 500m and 1000m, 15kg’s / 22,5kg’s

Zone 2
For time, TC 12min
REPS 1-2-4-6-8-10-10-8-6-4-2-1
BB Deadlifts, rx 70kg / 100kg
Bar facing burpee

Zone 3
For time, TC 12min
Team effort
39x 10m Sled Push rx 102kg / 152kg
One athlete pushes the sled while the rest of the team performs MAX REP ABMat sit-ups

S1: Reduce weight
A1: Sled Push 152kg / 202kg

Zone 4
For time, TC 12min
400m Row
30x Wall Ball rx 6kg / 9kg
800m Row
120m KB Farmer’s Carry, every 30m perform 4x Down and ups rx 24kg’s / 32kg’s

S1: Row 300m and 600m, reduce weight
A1: Row 500m and 1000m, 180m Farmer’s Carry