Wednesday ROX: 10 Rounds of Midweek Mayhem
Whether you’re embracing the gloom like the Addams Family’s Wednesday or just bracing yourself for midweek madness, this WOD hits hauntingly hard.
“Wednesday ROX” is a 10-round chipper designed to break a sweat, build resilience, and bury weakness. It’s part cardio, part strength, part psychological thriller. Every round feels like a dark little loop of suffering… in the best possible way.
And yes — Wednesday always wins.
Today’s WOD: Wednesday ROX
10 Rounds for Time:
- 15 Cal Row
- 15 Wall Balls
- 15 Cal SkiERG
- 15 Kettlebell Deadlifts
- 15 Burpee Broad Jumps
- 15 Kettlebell Thrusters
- 15 4-Punch Sprawls
This WOD loves pain, hates shortcuts, and doesn’t blink.
Warm-Up Guidance
You’ll need shoulder mobility, hip activation, and cardiovascular readiness. Let’s prime all systems.
2 rounds:
- 10 air squats
- 10 med ball cleans
- 10 ring rows or bent-over rows
- 10 reverse lunges
- 30 seconds jump rope or row
- 5 burpees
Finish with:
- 5 wall balls
- 5 KB deadlifts
- 5 thrusters (light)
Keep things smooth and snappy.
At-Home Modifications
No rower? No SkiERG? No problem.
Swaps:
- 15 Cal Row → 30 seconds jump rope or 200m run
- 15 Cal Ski → 30 seconds high knees or banded slams
- Wall Balls → Goblet squats + push press
- Burpee Broad Jumps → Burpee + 3 high knees
- 4-Punch Sprawl → Shadowbox + sprawl
Kettlebells? Use dumbbells, sandbags, backpacks — anything heavy and holdable.
Remember: it’s not about the perfect tool. It’s about moving with purpose.
Coaching Tips
- Pacing: 10 rounds means settle into a rhythm. Don’t sprint the first three and die by round five.
- Wall Balls & Thrusters: Same movement pattern. Break reps early to avoid burnout.
- Burpee Broad Jumps: Stay low. Step back if needed. Land soft.
- 4-Punch Sprawls: Keep your punches tight and your sprawl clean. Use the combo to refocus.
- Mental Game: You’re repeating 15 reps… again… and again. That’s where the magic happens.
Embrace the dark. Embrace the work. You’ve got this.
Wrap-Up
By the end of Wednesday ROX, you’ll have pushed through 105 reps per movement. That’s over 700 reps total — a brutal reminder that the middle of the week is where champions are made.
This WOD doesn’t just build strength. It builds staying power. The kind Wednesday Addams would approve of.
Looking for more hauntingly effective workouts? Jump into the GRIT fitness program with a free two-week trial or learn more about our group fitness classes in Santa Clara. You won’t just survive midweek — you’ll own it.