Full Body Burn WOD: 500+ Reps of Strength
You want full-body? You got it. “Full Body Burn” is a savage WOD that stacks strength, volume, and conditioning into one grueling grind. With six stations plus a cardio closer, this one doesn’t just burn—it demands. It’ll challenge your legs, core, grip, lungs, and mental toughness from rep 1 to the final meter.
The WOD:
- 50 Sandbag Single-Leg Hip Thrusts (25 each side)
- 50 Kettlebell Goblet Squats
- 50 Kettlebell Swings
- 50 “Around the World” (25 each direction)
- 50 Renegade Rows
- 40m Dumbbell Burpee Broad Jumps
- 500m Ski Erg or 1K Run
Tackle this chipper-style—grind your way through each movement before moving on. No fluff. All work.
Warm-Up Guidance:
Fire up those glutes, hips, and shoulders before this one:
- 2 rounds:
- 10 glute bridges
- 10 air squats
- 5 inchworms + push-up
- 20 jumping jacks
- 30 seconds jump rope or ski erg
Finish with 10 KB swings and 2 short broad jumps to prep power patterns.
At-Home or Limited Equipment Adaptations:
- No sandbag? Use a dumbbell, plate, or backpack for hip thrusts.
- No KB? Use DBs for squats, swings (carefully), or around-the-worlds.
- No Ski Erg or Run option? Do 2–3 minutes of mountain climbers, jump rope, or high knees.
- Short on space for burpee broad jumps? Do 10 reps in place or modify with jump squats.
Coaching Tips:
- Hip Thrusts: Drive through the heel. Keep hips level. Squeeze hard at the top.
- Goblet Squats: Keep the weight tight to your chest. Push the knees out and stay tall.
- Swings: Hinge at the hips—don’t squat. It’s a pop and float, not a lift.
- Around the World: Keep your core tight, chest up, and move smooth.
- Renegade Rows: Wide base. Tight plank. Pull steady, avoid torso twist.
- Burpee Broad Jumps: Land soft, reset quick. It’s a grind—pace it.
- Ski Erg/Run: Empty the tank. That’s your finish line.
Why It Works:
“Full Body Burn” trains muscular endurance, metabolic conditioning, and core stability in one punishing progression. The rep counts force you to dial in pacing and mental focus. It’s not just about getting through it—it’s about staying sharp through the fatigue.
This is what fitness is all about: high-output movement, community energy, and the kind of training that makes you stronger in every way.
Want to try this style of training in person?
Start with a free two-week trial at ASD and train with a crew that pushes you to your best.
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🔥 Learn more about the Fitness Programs program: Fitness Unlimited at ASD