Are you ready to challenge yourself with a workout that hits strength, endurance, and functional fitness all in one session? The Superset Grit & Grind is designed to push you to your limits while keeping the energy high and the fun flowing. Whether you’re a beginner or a seasoned athlete, this workout is scalable and adaptable, ensuring everyone gets a sweat-drenched, heart-pounding experience.
Let’s break it down so you know exactly what to expect. This WOD features supersets, a burnout, and a rapid-fire finisher that will leave you feeling unstoppable.
The Supersets (Complete All 3 Rounds Per Pair Before Moving On)
- Hip Planes + Sumo Squats
These exercises focus on balance, mobility, and leg strength. Hip planes target your stabilizers while sumo squats work the glutes and inner thighs.
Modification: Use a wall for balance during hip planes or perform air squats if sumo squats feel too intense. - SLRDL Drive + TRX Ham Curl
Single-leg Romanian deadlifts with a drive build stability and power, while TRX hamstring curls fire up your posterior chain.
Home Option: Replace TRX curls with glute bridges or stability ball ham curls. - DB Reverse Fly + SA TRX Row
Strengthen your upper back and shoulders with reverse flies and single-arm TRX rows. Perfect for posture and pulling strength.
No TRX? Use a resistance band anchored securely for rows. - KB Swings + Banded Backward Sprint
Power meets speed with kettlebell swings, paired with explosive banded sprints to develop dynamic power and endurance.
Equipment-Free Option: Substitute sprints with high knees or mountain climbers.
Burnout (Complete 100 Reps Each)
Feel the burn with this high-rep finisher:
- 100 Squats: Keep your form tight—hips below knees, chest upright.
- 100 Curls: Use dumbbells, resistance bands, or even water bottles.
- 100 2-Way Raise: Front and lateral raises will test your shoulder endurance.
Pro Tip: Break the reps into manageable sets (e.g., 10×10) to maintain form.
Rapid Fire Buddy Bag n’ Plank
Grab a partner for the ultimate finisher! It’s a You-Go-I-Go (YGIG) style, ensuring intensity and camaraderie. Alternate between bag work and planking, aiming for at least 5 rounds each. The goal is to maintain explosive punches while keeping core stability.
Maximize Your Workout
- Warm-Up: Loosen up with dynamic stretches like leg swings, arm circles, and light jogging.
- Focus on Form: Controlled movements ensure you target the right muscles and avoid injury.
- Cool Down: Stretch and foam roll after the workout to reduce soreness and enhance recovery.
Why Join the GRIT Fitness Program?
At the Academy of Self Defense in Santa Clara, every workout is more than just exercise—it’s an experience. Our supportive community, expert instructors, and innovative programming help you hit your fitness goals while having a blast. Workouts like Superset Grit & Grind combine functional training with variety, ensuring you stay motivated and challenged.
Call to Action: Join Us Today!
Ready to try it out? Sign up for a FREE trial class with the GRIT program at the Academy of Self Defense. Don’t miss your chance to experience Santa Clara’s most engaging group fitness classes.