Race the Clock: The 5-Round Burner That Pushes You to the Edge
Today’s GRIT WOD isn’t here to be your friend—it’s here to test your grit. “Race the Clock” brings six brutal movements, five full rounds, and zero room to coast. Whether you’re training in the gym at the Academy of Self Defense in Santa Clara or tackling this from home, one thing’s clear: you’re going to sweat buckets.
This one’s a metabolic monster that builds endurance, power, and mental toughness. The goal? Keep your pace tight and your effort relentless. You versus the clock. Let’s go.
The WOD: Race the Clock
5 Rounds For Time
- 20 Box Jumps
- 20 Jump Lunges
- 20 4-Punch Sprawls
- 20 Kettlebell Swings
- 20 PIT Pushups
- 20 Hip Thrusters
Complete all 5 sets as fast as possible. Rest only when you have to. This is GRIT in its purest form.
Coaching Insight
- Pace Like a Pro. Don’t blow out your legs in the first round. Your legs will get crushed from jumps and lunges—save something for round 5.
- Sprawls Are Sneaky. 4 punches into a sprawl means explosive movement + coordination. Stay tight, don’t get sloppy.
- Hip Thrusters to Finish? Yeah, your glutes and lungs are going to scream. Embrace the grind.
At-Home Modifications
No gym? No excuses. Here’s how to crush this WOD at home:
- Box Jumps → Step-Ups or Tuck Jumps
- Jump Lunges → Alternating Reverse Lunges
- 4-Punch Sprawls → 4 Punches + Burpee or Squat Thrust
- Kettlebell Swings → Backpack Swings
- PIT Pushups → Regular Pushups or Incline Pushups
- Hip Thrusters → Use a couch or bed edge
You can absolutely crush this with bodyweight alone. That’s the beauty of GRIT—there’s always a way to make it work.
This Is GRIT Fitness
Every movement in “Race the Clock” challenges your power, coordination, and conditioning. It’s what the GRIT fitness program is all about: real training for real people who want to get stronger, faster, and more confident—in the gym or at home.
Train alone or with a squad. But if you want the real energy? Come try a class at Academy of Self Defense in Santa Clara. First two weeks? On us.