All-American Ass-Kicker: The GRIT WOD That Hits Like a Heavyweight
Today’s WOD is a double-stacked beast: power-packed EMOM to start, then a muscle-blasting AMRAP to finish. It’s fast. It’s fierce. It’s got you throwing punches, kicking high, and burning through a full-body kettlebell pump. Whether you’re training for strength, stamina, or just a good old-fashioned sweatfest—this one delivers.
Here’s the breakdown:
EMOM (Every Minute on the Minute):
- 100 Punches + 10 Kicks
That’s right, every minute starts with a fury. Shadowbox, bag, or air—doesn’t matter. This is all about speed, power, and keeping that heart rate cranked.
Then straight into an AMRAP (As Many Rounds As Possible):
- 10 Kettlebell Swings + 10 Racked Squats
Posterior chain meets quad burn. No room for sloppy reps. - 10 Kettlebell Rows + 10 Presses
Pull, then push. Back and shoulders in one combo. - 10 KB Upright Rows + 10 Triceps Extensions
Sculpt the shoulders and smash the tris. - 10 Bicep Curls + 10 Front Raises
Finishing off with arms-on-fire isolation work.
How to Prep:
- Warm-up with dynamic stretches, arm circles, light cardio, and shadowboxing
- Choose the right KB weight—not too light, but manageable for high volume
- Wrist wraps or gloves might help during extended grip sequences
At-Home Options:
- No kettlebells? Dumbbells work just fine.
- Shadowboxing EMOM can be done anywhere. Add music and go hard.
- Sub the front raises with water jugs, bands, or even books if needed.
Coach’s Insight:
This WOD sneaks up on you. The EMOM punches are your engine rev. Don’t gas out too soon. Then it’s all about form, flow, and muscle tension through the AMRAP. Stay smooth and don’t rush. The goal? Build strength and leave the room feeling like you just KO’d the day.
Want workouts that hit different? Come feel the fire of GRIT in person.
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