Quick, effective and simple. You can’t ask for much more from this crossfit wod.
Being complicated isn’t always the solution and isn’t a good way to gage the quality of a workout. Sometimes, all you need from a workout is for it to be effective and efficient. The ‘Brehm’ wod, named in tribute after an American soldier who died in Iraq, is one of these simple, but crazily effective workouts.
The ‘Brehm’ wod
1. Rope climb: 10 reps of climbing 4.5 meters (15 feet)
2. Back squats: 20 reps with 102 kilos (225 lbs)
3. Handstand push-ups: 30 reps, with or without using a wall as a support
4. Rowing: Reach 40 calories
This is a wod for time, meaning that you need to do all four of the exercises in this list, in this order as quickly as possible. It’s up to you to manage and decide your breaks. We advise that you split up your sets of squats and handstand push-ups if you want to get to the end.