UNDFTD–Arsenal: Power, Endurance, and Precision Under the Clock
When you see “UNDFTD–Arsenal” on the board, you know you’re stepping into a fight against the clock, the weights, and your own limits. This for-time circuit keeps you working in intense 90-second bursts with only 15 seconds to switch stations. You’ll blend striking, strength, and conditioning in one non-stop session that leaves you feeling unstoppable.
Today’s WOD:
For Time — 90 Seconds On, 15 Seconds to Switch:
- 3 Punch Combo / 2× R–RHK / Sprawl
- 8× KB Chest Press / 8× KB Chest Fly
- Echo Bike
- 10× KB Shoulder Press / Lateral Static Hold
- Battle Rope
- 12× KB Swings / 8× KB Hip Thruster
- 12× Upright Row / 8× Single KB Bicep Curl
This format forces you to move with purpose. The striking opener primes your heart rate and coordination, the kettlebell chest press/fly combo hits your pecs from multiple angles, and the Echo Bike keeps your lungs working overtime. Shoulder presses and static holds test overhead strength and stability before the battle rope adds explosive upper-body conditioning. The KB swing/hip thruster pair fires up your posterior chain, and the upright row/bicep curl finisher leaves your arms and traps torched.
Warm-Up Guidance
Spend 8–10 minutes:
- Shadowboxing with light combos
- Dynamic shoulder openers and arm circles
- Hip hinges and glute activation (glute bridges, band walks)
- Light kettlebell presses and swings
At-Home Adaptations
No kettlebell? Use a dumbbell or weighted backpack.
No Echo Bike? Sub 90 seconds of high knees, mountain climbers, or jump rope.
Battle rope can be replaced with fast shadowboxing or band pull-aparts for speed.
Coaching Tips
- Striking: Keep combos crisp — quality over flailing speed.
- KB lifts: Maintain control on both press and fly; don’t let the bell drop fast.
- Echo Bike/Battle Rope: Push intensity — these are your cardio spikes.
- Static hold: Keep elbows locked and core tight while holding laterals.
This is a grind, but the variety keeps you engaged. The mix of fight skills, lifting strength, and conditioning makes it the kind of WOD that builds real-world fitness you can feel.
Step up to the Arsenal. Claim your free two-week trial or explore the GRIT program to experience the pace for yourself.