This is the kind of workout that builds power and grit in equal measure. Full Metal Circuit: Strength & Burn blends heavy lifting with functional bodyweight moves in a decreasing rep scheme that forces you to dig deep even as the sets get shorter. And just when you think you’ve survived, a Tabata sit-up finisher hits your core from every angle.
Today’s WOD:
3 Rounds — 20, 16, 10 reps of:
- DB Front Squats
- Renegade Rows
- Clean to Press
- RDLs
- Plank Walk-Outs
Then: Finisher — Tabata Sit-Ups
You’ll cycle through all five moves before resting, with reps dropping each round to keep the pace high and the intensity sharp. Front squats fire up your quads and core, renegade rows build back strength and anti-rotation stability, and clean to presses drive explosive power from hips to shoulders. RDLs hit the hamstrings and glutes, and plank walk-outs push your shoulders, arms, and midline under fatigue. The Tabata sit-up finisher ensures your core leaves as tired as your legs and arms.
Warm-Up Guidance
Spend 6–8 minutes:
- Light cardio (jump rope, row, or jog)
- Air squats, push-ups, and band pull-aparts
- Hip hinges and shoulder openers
- Core activation (dead bugs, plank shoulder taps)
At-Home Adaptations
No dumbbells? Use a kettlebell, sandbag, or backpack.
Plank walk-outs can be done from knees if needed.
No timer for Tabata? Do 8 rounds of 20 seconds work, 10 seconds rest using a stopwatch or phone app.
Coaching Tips
- Front squats: Keep elbows up and chest tall.
- Renegade rows: Don’t twist your hips — keep them square.
- Clean to press: Drive with your legs before pressing overhead.
- RDLs: Soft knees, hinge from the hips, squeeze glutes at the top.
- Plank walk-outs: Keep core braced to protect your lower back.
This one delivers exactly what it promises — strength in every major muscle group and a burn that stays with you long after the workout’s over.
Your challenge is here. Grab your spot in the next GRIT class with a free two-week trial or see what the GRIT program is all about.
