SLED x FIGHT FLOW: The Ultimate Strength & Strikes Hybrid WOD
This HYROX-style WOD, SLED x FIGHT FLOW, is where raw strength meets controlled aggression. It’s a fast-paced interval circuit built to condition your entire body, while sharpening your mental focus and explosive output.
With short work bursts and quick transitions, you’ll build endurance, develop hybrid power, and torch calories—all while feeling like a total machine.
WOD: SLED x FIGHT FLOW
Format:
45 seconds work / 10 seconds transition
Complete 3 rounds of the following:
- Sled Push / Pull
- Row Erg
- KB Goblet Reverse Lunges
- KB Sit-Ups
- Bag Work: Jab-Cross + Knee
- (Optional) Dead Ball Shoulder Cleans
It’s strength and fight—all in one relentless flow.
Warm-Up Tips
We’re moving fast and powerful today. Get your joints primed and muscles fired up:
2 rounds of:
- 10 bodyweight reverse lunges
- 15 air squats
- 30s high knees
- 10 push-ups
- 10 Russian twists
- 5 slow KB RDLs
Bonus:
- Light sled pushes + a few jab-cross combos to grease the groove
This one’s explosive. Keep your warm-up dynamic and purposeful.
Home Workout Adaptations
No equipment? No problem. Try this variation:
- Sled Push/Pull → Bear crawls or stair climbs
- Row Erg → High knees or squat thrusts
- KB Lunges → Bodyweight lunges with backpack or jug load
- KB Sit-Ups → Weighted sit-ups or toe touches
- Bag Work → Shadowbox jab-cross-knee combo
- Dead Ball Clean → Use a heavy backpack for shoulder cleans
You can even use a timer app to keep the 45/10 intervals on track.
Coaching Tips
- Pace the Sled: Go hard but don’t burn out in round one. Stay low and push through your legs.
- On the Row: Drive with your legs first, then follow through with your pull. Keep it smooth.
- Lunges: Chest up, core tight. Control the descent to avoid stress on the knees.
- Sit-Ups: Use the KB for resistance, but don’t sacrifice form. No swinging.
- Fight Flow: Snappy jab-cross, followed by a powerful knee. Visualize your target.
- Optional Cleans: Use your hips. It’s a clean, not a curl.
Rotate quickly, rest smart, and stay sharp. Each second matters.
Why It Works
HYROX is all about hybrid performance—pushing, pulling, lifting, running, and even striking. This WOD ties it all together. The fight elements train speed, coordination, and aggression. The sled and row test raw capacity. The lifts and core work build resilience.
You’ll finish soaked, gassed, and proud. Exactly what a good training day should feel like.
Time to Hit Flow State
You’ve got 45 seconds to give it everything you’ve got, followed by just enough time to catch your breath and transition. It’s high-intensity, full-body conditioning at its best—and it’s exactly what the GRIT program is all about.
Want to experience this in a high-energy group fitness class in Santa Clara? Join us at the Academy of Self Defense. Your first two weeks are completely free. Come see why our community keeps coming back for more.