Friday the 13th WOD: Face Your Fitness Fears with GRIT
If you’ve been waiting for the perfect excuse to crush a fear-themed full-body workout, today’s your lucky day. “Friday the 13th” at the Academy of Self Defense in Santa Clara is a GRIT WOD designed to make your muscles burn, your heart race, and your confidence skyrocket. This workout isn’t just tough—it’s unpredictable in all the right ways.
Here’s what’s on the slab:
- Freestyle Punches: Start with explosive punches. Go for speed, snap, and sweat. Shadowbox with purpose, or glove up if you’re in the gym.
- KB Rack Squats: Kettlebells in rack position, heels grounded. Drop low, drive high. This builds leg power and core stability.
- KB Flyes: Time to fire up the chest. Lie on a bench or floor and keep the motion wide and controlled.
- Freestyle Battle Rope: You vs the ropes. Slam, wave, spiral. Just keep moving.
- Echo Bike: It doesn’t get scarier than this. Sprint intervals, steady pace—coach’s choice. Just hang on.
- KB Rows: Hinge, pull, squeeze your lats. Controlled rows keep your back strong and balanced.
- Box Jumps: Explosive, fast, and fierce. Step down or jump back down—your call.
- Freestyle Kicks: Finish strong with kicks that burn your legs and challenge your coordination.
This GRIT workout combines combat fitness, strength training, and pure endurance into one epic grind. Expect fast transitions, high energy, and that supportive group fitness class vibe that makes every tough WOD feel possible.
At-Home Options:
No kettlebells? Use dumbbells or weighted backpacks. No Echo Bike? Sub in 90 seconds of jump rope, high knees, or sprint intervals. Freestyle movements can be done in place. Modify reps or rounds based on your space and fitness level.
Coaching Tips:
Don’t pace the freestyle rounds—treat them like mini finishers. Lock in form on weighted moves, and scale box jumps or rows if needed. Coaches are here to guide you with exercise modifications that match your ability.
It’s time to stop playing it safe. Face your fitness fears and see what you’re capable of.
Try GRIT free for two weeks or check out the full GRIT program here.