Broken But Still Good – A Strength Superset WOD That Hits Different
Today’s GRIT workout is a total-body strength session disguised as a superset sandwich. “Broken But Still Good” uses descending reps—10, 8, 6—across paired movements that challenge you both unilaterally and bilaterally.
Each pair works a primary lift followed by a complimentary move. Translation? You hit the same muscle groups from different angles, with different demands. Your core stays on. Your grip stays fried. Your brain stays guessing.
Format:
Reps per movement: 10 → 8 → 6
Alternate between each pair:
- Farmer’s Carry > Rows
- Dead Stop Clean > Deadlift
- Bicep Curl > Halo
- Chest Press > Shoulder Press
- Glute Bridge > Pullover
- Bear Pull > Sit-Up
This isn’t fast and flashy. It’s gritty and smart. Controlled tempo. Full-body engagement. Heavy where it counts.
Coaching Insight:
This is a grind with intention. The descending reps (10, 8, 6) trick your brain into working harder because it feels “shorter”—but those first rounds rack up volume fast. You’ll feel the pump immediately, especially in the grip, shoulders, and posterior chain.
Superset Strategy:
- Farmer’s Carry > Rows: Fry your grip, then try to pull. Challenge accepted.
- Dead Stop Clean > Deadlift: Explosive to static. Clean teaches power, deadlift builds it.
- Curls & Halos: Arm burner meets shoulder mobility.
- Chest to Shoulders: Time under tension builds real strength.
- Glutes & Lats: Bridging activates hips, pullovers challenge core and shoulders.
- Bear Pulls to Sit-Ups: Core time. Feel the fire.
Prep Tips:
- Warm up your shoulders with halos and arm circles.
- Activate your posterior chain with glute bridges and light carries.
- Wrist and grip mobility is key today—open and stretch those hands often.
At-Home Variations:
No gym? No problem.
Farmer’s Carry → Use gallon jugs or backpack. Walk with control.
Rows → Bent-over backpack or band rows.
Dead Stop Clean/Deadlift → Use a single heavy item (backpack/dumbbell).
Curls/Halos → Cans, jugs, or a kettlebell.
Chest/Shoulder Press → Dumbbells, water jugs, or resistance bands.
Glute Bridge/Pullover → Bodyweight or small weight object.
Bear Pull/Sit-Up → Crawl/pull with towels or do elevated planks.
If you’re recovering or new: reduce to just 2 rounds instead of 3.
Why It Works:
This WOD proves you don’t need a barbell to get strong. It’s about control, tension, and resilience. The paired sets keep your muscles guessing and your form sharp. This is what GRIT fitness programming does best: functional strength, real movement, and total engagement.
You’ll walk away broken… but still good.
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