Power Plant: Today’s GRIT WOD is Pure Energy
Today’s GRIT fitness program at the Academy of Self Defense in Santa Clara is about generating serious power. We’re calling it Power Plant, and it’s loaded with explosive strength moves, controlled balance drills, and endurance-building finishers. This is the kind of full-body workout that challenges every muscle group while keeping you mentally locked in. No boredom. No coasting.
Here’s your WOD:
- 8 Deck Squats
- 8 Kettlebell Thrusters
- 20 Power Punches
- 8 Bicep Curl to Halo
- 8 Head Kicks
- 20 Power Knees
- 8 TRX Rows
- 40 Plank Kickouts
- 5 Turkish Get Ups
WOD Breakdown & Coaching Insight
Deck Squats
Start seated, roll back, then explode up to standing. This primes your body with momentum, balance, and lower body activation right out of the gate.
Kettlebell Thrusters
Combining a front squat with an overhead press, thrusters drive full-body power and coordination. Focus on hip drive to power the bell overhead.
Power Punches
Fast, sharp strikes that spike the heart rate while working shoulders, core, and cardio endurance. Visualize your target and stay crisp.
Bicep Curl to Halo
Control is key here. Curl for biceps engagement, then halo around the head to activate shoulders, rotator cuffs, and core stability.
Head Kicks
A little combat fitness flair. High kicks target flexibility, hip mobility, and balance while keeping your heart rate up.
Power Knees
Drive your knee up explosively, as if striking an opponent. Great for core engagement and building explosive lower body power.
TRX Rows
Bodyweight pulling movement to target your back, arms, and grip. Keep your body in a straight line and squeeze at the top.
Plank Kickouts
Core burner. Maintain plank form while driving each leg out to the side. Controlled movement is key to avoid compromising your back.
Turkish Get Ups
The finisher. This full-body stability drill demands focus. Every joint is involved as you move from floor to standing and back.
Coaching Prep Tips
- Warm Up Wisely: Include dynamic stretches, arm circles, hip openers, and light cardio. You want to be loose for all the explosive and rotational work ahead.
- Focus on Form: Especially with kettlebell thrusters and Turkish get ups. Don’t sacrifice technique for speed.
- Breathe and Pace: While many moves feel cardio-heavy, control your breathing to stay strong through each set.
- Modify as Needed: Ask your coach if you need modifications. We’ve got options for every level.
At-Home Modifications
Don’t have access to kettlebells or TRX? No problem.
- Deck Squats: Use a small pillow for back support if needed.
- KB Thrusters: Use dumbbells or a heavy backpack.
- Power Punches: Shadowbox in front of a mirror.
- Bicep Curl to Halo: Use any household object with some weight.
- Head Kicks: Work on front kicks or knee strikes for mobility.
- Power Knees: Bodyweight only.
- TRX Rows: Substitute with bent-over dumbbell rows or resistance bands.
- Plank Kickouts: Bodyweight on a mat.
- Turkish Get Ups: Use a shoe or light object to work on form and control.
Why Power Plant Works
This isn’t just random moves thrown together. The GRIT fitness program always builds workouts to challenge strength, coordination, endurance, and combat readiness. Power Plant delivers a serious metabolic boost while hitting your entire body. You’ll finish feeling strong, mobile, and ready for whatever life throws your way.
Want to feel this for yourself? Grab your free two-week trial today and join the GRIT program at Academy of Self Defense in Santa Clara.