I Wish Mike Were Here: A WOD That Hits in All the Right Ways
There are workouts that make you sweat. Then there are workouts that make you feel. Today’s WOD, I Wish Mike Were Here, is the kind of session that blends smart programming, serious sweat, and just enough variety to keep you engaged every minute. And let’s be honest, with a name like that—you know it’s going to be memorable.
This GRIT WOD is split into three 5-minute rounds, each using a different training style: EMOM, AMRAP-style strength, and Tabata. It’s the kind of routine you only get at the Academy of Self Defense in Santa Clara—where group fitness, combat training, and functional strength all come together.
Here’s the Breakdown:
Round 1: EMOM for 5 Minutes (Every Minute On the Minute)
- 100 Punches (air punches with full extension, speed over power)
- 10 Kicks (choose your style—front, roundhouse, side—just keep them sharp!)
You’ll be cycling fast, so the key is to move with purpose. If you finish before the minute is up, that’s your rest time. Push the pace!
Round 2: Rinse and Repeat – Strength Circuit
(Complete as many rounds as you can in 5 minutes)
- 10 Kettlebell Swings – Explosive hip drive and total-body power.
- 10 Goblet Squats – Hold that kettlebell close, keep chest up, and sink deep.
- 5 Atlas Tosses (each side) – Side-to-side power slams using a sandbag or heavy object. Twist and toss like a champ!
This round’s all about strength with a splash of functional movement. Legs, hips, and core will feel it.
Round 3: Tabata (4 minutes = 8 rounds, 20 sec work/10 sec rest)
Alternate between:
- Thrusters – Squat to overhead press. Full-body gas burner.
- Push-Ups – Keep it clean and controlled. Modify with knees if needed.
This round turns up the intensity. Thrusters light up your legs, shoulders, and lungs, while push-ups give your chest and triceps a killer finish.
Equipment Needed:
- Kettlebell or dumbbell
- Sandbag or med ball (for tosses)
- Optional: gloves for punching
Skill Level: All levels – with modifications
Time: Approx. 15–20 minutes including rest
Home Workout Options:
- No kettlebell? Use a backpack or jug.
- No sandbag? Toss a heavy pillow or ball side to side.
- Modify thrusters with just bodyweight squats + arm raises.
Modifications:
- Beginner: Reduce punch count to 50, and do air squats instead of goblet.
- Advanced: Add weight to thrusters or do clapping push-ups in the Tabata.
Tips for Crushing This WOD:
- Warm up shoulders, hips, and legs—this workout hits everything.
- Keep punches snappy and on-target; don’t just flail your arms.
- Use your breath. Inhale through your nose, exhale with power.
- Cool down post-workout with slow stretching, especially hips and shoulders.
Why It Works:
This workout combines cardio, strength, and endurance—using different formats to challenge your body in fresh ways. The EMOM tests your speed, the circuit builds power, and the Tabata torches calories.
And most of all, it keeps you guessing. Just like every session in our GRIT program, it’s built for fun, intensity, and progress.
Join us at the Academy of Self Defense in Santa Clara and train with a community that pushes you, supports you, and keeps you coming back for more. Try a class for free with our two-week trial.
Want to learn more about what makes the GRIT program so effective? Get the full scoop right here.