Brave Rescue WOD: Strength, Speed, and Hero Mode Activated
Ready to feel like a hero? Today’s GRIT fitness program WOD at the Academy of Self Defense in Santa Clara is called Brave Rescue, and it’s packed with explosive strength training, combat fitness vibes, and full-body intensity. This group fitness class is all about agility, endurance, and control under pressure—just like any real rescue mission.
THE WOD: BRAVE RESCUE
Round 1
- Freestyle Punches
Get those hands flying. Think speed bag meets street smart. Light on your feet, eyes up, unleash a flurry. Keep it fast and rhythmic—this is your cardio firestarter. - Bosu Squat
Balance meets burn. With a Bosu ball underfoot, every squat activates your core, glutes, and stabilizers. Keep your weight centered, chest lifted. - Bag Slam
Grab that bag and bring the power. Slam it down like your life depends on it. Focus on explosive hip drive and a full-body follow-through. - Renegade Row with Push-Up
Core tight, back straight. Row right, row left, drop into a push-up. Repeat. You’re building anti-rotation strength and push power all at once.
Round 2
- Freestyle Kicks
Now it’s your legs’ turn. Alternate front, roundhouse, side, or back kicks. Keep it clean and snappy. Channel your inner fighter. - Bosu Push-Up
Hands on the Bosu, core braced. These aren’t your average push-ups. That wobble? It’s the secret sauce for shoulder and chest gains. - Fireman Squat
Think deep squat with a buddy lift motion. Simulate lifting a weight off the ground and over the shoulder. This is your rescue drill movement—engage your quads, glutes, and back. - Push-Up with Fly
Push-up, then open one arm wide like a fly. Repeat on the other side. It’s like a push-up’s fancy cousin with extra core rotation.
Coaching Tips:
- Focus on form before speed. Sloppy punches or unstable Bosu movements can kill momentum. Slow it down to lock in control, then ramp it up.
- Core is king. Especially during moves like renegade rows, fireman squats, and push-up flys. Brace hard.
- Choose your intensity. Scale up with heavier slam bags or elevated kicks. Scale down with knee push-ups or a stable surface for squats.
At-Home Modifications:
Don’t have gym equipment? You can still crush this!
- Freestyle Punches/Kicks – Go shadowbox style.
- Bosu Movements – Swap for bodyweight squats or push-ups with a cushion under hands.
- Bag Slam – Use a backpack filled with books. Or mimic the movement without weight and focus on speed.
- Renegade Row – Try it with water bottles or just hold a high plank with shoulder taps.
- Fireman Squat – Use a kettlebell, dumbbell, or even a duffle bag.
Why This WOD Works
“Brave Rescue” isn’t just a name—it’s a mindset. You’re building the kind of strength and endurance that translates to real-world readiness. These moves challenge your muscles, coordination, and stamina. And when done in a group fitness class, it brings out that next-level energy.
Whether you’re new to the GRIT fitness program or a regular at the Academy of Self Defense, this WOD has options for everyone. From combat fitness to weight lifting, you’ll walk away stronger—mentally and physically.
Ready to step into the rescue zone?
Try your FREE two-week trial: https://academyselfdefense.com/free-two-week-trial/
Check out the full GRIT program here: https://academyselfdefense.com/programs/asd-grit/