My Neck & My Back: GRIT WOD That Hits Front, Back, and Everything in Between
Today’s GRIT WOD isn’t just a workout—it’s a full-body ambush. Every push, pull, and slam in this AMRAP builds serious strength and endurance, especially in your upper body. Say hello to:
My Neck & My Back
AMRAP (As Many Rounds As Possible)
- 5 Pull-ups
- 15 Push-ups
- 15 Diamond Push-ups
- 40 Bent Over Rows
- 20 Kettlebell Flys
- 30 Sledge Strikes
- 25 Burpees
- 10 Bag Slams
- 250m Row
This is a grinder. Expect your upper back, shoulders, chest, and core to scream by round two. Perfect for those chasing strength training gains with cardio punch.
Workout Breakdown
Pull-ups (5 reps):
Start with raw pulling power. Scale with bands or use a ring row. It sets the tone fast.
Push-ups & Diamond Push-ups (15 each):
Two variations, back-to-back. Standard for chest and shoulders. Diamond to laser in on triceps. Break these into small sets if needed.
Bent Over Rows (40 reps):
Grab a barbell or dumbbells. Hinge, row, squeeze. Mid-back ignition.
Kettlebell Flys (20 reps):
Not your everyday move. These torch your rear delts and upper back. Use light to moderate weight with control.
Sledge Strikes (30 reps):
Explosive, rhythmic, satisfying. Go for full-body power and flow. Sub with med ball slams if you’re at home.
Burpees (25 reps):
Yep, they’re here. Slow and steady, or fast and furious—either way, they’ll elevate your heart rate and mental grit.
Bag Slams (10 reps):
Slam it hard. Reset. Slam again. Core, shoulders, and stress relief, all in one.
Row (250m):
End each round with intensity. Not too long, but enough to get lungs working. No rower? Sub with 1 minute of high knees or jump rope.
At-Home Modifications
No gym? You’re still good:
- Pull-ups: Do doorframe rows or TRX/ring rows
- Push-ups: Incline on a countertop or knees
- Bent Over Rows: Use resistance bands or backpack rows
- Flys: Light dumbbells or filled water bottles
- Sledge Sub: Med ball slams, woodchoppers, or even hammer swings (if you’ve got a tire)
- Row Sub: 1 minute high knees, mountain climbers, or stair sprints
Coach’s Insight
This is one of those sneaky-tough WODs. Nothing too heavy, but the volume adds up fast. It’s about consistent output. Break early and often to avoid burnout, especially on the push-ups and rows. Keep your form clean. Stay in the fight.
Want to test your limits? See how many rounds you can complete in 30 minutes. Want to build back strength and push endurance? Just keep moving.
Try It With Us!
New to GRIT? This one’s for every level. Show up, scale as needed, and grind through it with a team that’s always in your corner.