Shredder: The WOD That Demands Power, Precision, and Grit
If your goal is to move with explosive power while building rock-solid strength, Shredder is your new favorite (and possibly most feared) workout. Designed to challenge your coordination, core stability, and muscular endurance, this GRIT WOD is lean and mean — every rep counts, every set burns.
Today’s WOD:
- 8 snatch (right)
- 8 snatch (left)
- 7 thruster
- 8 deadlift–row
- 8 kettlebell sit-up
= 1 Round
This is a grinder where every movement pulls double duty. The snatches build explosive hip drive while demanding shoulder stability. Thrusters hit your quads, glutes, core, and overhead pressing power all in one shot. The deadlift–row combo strengthens your back, hamstrings, and lats while forcing you to keep your posture tight under fatigue. And the kettlebell sit-ups? They’re there to finish your core off completely.
Warm-Up Guidance
Spend 6–8 minutes prepping:
- Light kettlebell swings and single-arm presses to warm shoulders and hips
- Air squats and walking lunges to get legs firing
- Band pull-aparts or light rows to activate upper back
- Core activation drills (dead bugs, plank shoulder taps)
At-Home Adaptations
No kettlebell? Use a dumbbell, sandbag, or even a heavy backpack.
For the deadlift–row, a resistance band works in a pinch.
Kettlebell sit-ups can be done with a single plate, a weighted ball, or just bodyweight.
Coaching Tips
- Snatches: Keep the weight close, use your hips, and lock out overhead with control.
- Thrusters: Drive with legs first, then press — don’t turn it into a slow shoulder press.
- Deadlift–row: Keep your core braced and avoid rounding your back.
- KB sit-up: Press the bell straight up as you rise to engage the core fully.
This WOD earns its name — it shreds through your energy reserves quickly and keeps the pressure on from start to finish. Each round will feel like a sprint and a grind at the same time, and that’s exactly why it works.
Ready to feel what Shredder can do? Start your free two-week trial with the Academy of Self Defense or learn more about the GRIT program.