Pumpkin Pie WOD: A Spicy Slice of Strength and Sweat
Sometimes sweet. Always spicy. “Pumpkin Pie” is today’s GRIT-style burn session, and it’s got all the flavor—zero fluff. You’ll cycle through a tight 5-move circuit that mixes power, agility, and grit. It’s quick, dirty, and wildly effective.
The WOD:
- 10 Goblet Squats
- 10 Wrestler Sit Outs
- 20 Body Hooks
- 10 Push-ups
- 5 Box Jumps
Repeat for rounds (coach’s choice or AMRAP-style). Whether you’re coming in for class or tackling this one at home, “Pumpkin Pie” hits hard in the best way.
Warm-Up Recommendation:
Get your joints prepped and your heart rate climbing with this warm-up:
- 30 seconds jumping jacks
- 10 air squats
- 10 alternating lunges
- 5 inchworms with push-up
- 20 arm circles (forward/backward)
Finish with 3 minutes of light shadowboxing to prime your hips and shoulders.
At-Home Adaptations:
No box? No problem. Swap box jumps with:
- Broad jumps
- Step-ups on stairs or a sturdy surface
- Fast bodyweight squats if space is tight
No kettlebell? Use a dumbbell, backpack, or any weighted object you can hold chest-level.
Coaching Tips:
- Goblet Squats: Keep your chest tall and elbows tight to the weight. Push through your heels.
- Wrestler Sit Outs: This is about speed and control. Keep your hips low and drive through the twist.
- Body Hooks: These aren’t throwaway reps. Engage your core, rotate through the hips, and imagine you’re in the ring.
- Push-ups: Full range of motion. Modify on knees if needed—form over ego.
- Box Jumps: Land soft, load, and explode. Focus on landing mechanics more than speed.
Why It Works:
“Pumpkin Pie” hits multiple energy systems. You’ve got cardio, power, coordination, and muscular endurance all baked in. This combo elevates heart rate fast and keeps your body moving under tension.
This workout is pure GRIT. Short, sweaty, effective. Just like every session in the GRIT fitness program at the Academy of Self Defense in Santa Clara.
Hungry for more?
Ready to experience this kind of workout with a community that sweats, laughs, and levels up together? Join us for a free two-week trial and see why our group fitness classes are the most energizing in Santa Clara. Hit the link below to get started.
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