Johnson is Observing: 90 Seconds of Grit, Power, and Control
Today’s GRIT WOD, titled “Johnson is Observing,” is a for-time circuit challenge built on eight power-packed movements, each with 90 seconds of nonstop effort. You get just 15 seconds to switch stations, which keeps your heart rate up and your focus locked in.
Here’s the lineup:
1. Freestyle Punches
This isn’t just flailing fists. It’s a high-speed cardio burst, targeting shoulders, arms, and core. Stay sharp, stay snappy.
2. Wall Balls
Squat, launch, repeat. This combo of a front squat and overhead throw blasts legs, glutes, and shoulders while keeping your coordination honest.
3. Dumbbell Pushups with Renegade Rows
This move demands upper-body strength and midline stability. Push through the floor, then row with control. Core engagement is key.
4. Dumbbell Lateral & Front Raises
Shoulder fire! Alternate between lateral and front raises for a full burn. Lighter weights, strict form—feel the difference.
5. “Crazy 8s” Bicep Curl
Time under tension meets classic curls. Eight top-range, eight bottom-range, eight full curls. Old-school pump with a GRIT twist.
6. Bag Slams
Controlled power. Slam hard, reset, repeat. Channel your stress into every rep and build explosive strength.
7. Stair Lunges
Add elevation to your lunges for glute and quad overload. Find a stable step or low box. Alternate legs or switch halfway.
8. Freestyle Kicks
Let it rip. Whether you’re a striker or just feeling the flow, this cardio move works hips, glutes, and core—all while keeping your energy high.
Coaching Tips:
Pace matters. With 90 seconds of work per station, go for consistent output instead of red-lining early.
Core tight, breath steady. Especially on moves like renegade rows and kicks.
Focus on form. Wall balls and curls can fall apart fast under fatigue. Stay dialed in.
Modify if needed. Don’t have stairs? Do walking lunges. No slam bag? Sub in squat jumps. Shoulder issues? Drop the raises and hold a front plate raise instead.
At-Home Variations:
- Wall Balls → Use a heavy pillow or backpack and toss to a high target
- DB Pushups/Rows → Use water jugs, canned goods, or just bodyweight
- Stair Lunges → Sub in walking lunges or Bulgarian split squats
- Bag Slams → Slam a backpack or do squat-thrusts
- Freestyle Punches/Kicks → Go shadowboxing in the living room—just clear space first
The Energy:
This WOD brings a bit of everything—cardio, strength, explosive power, and muscular endurance. It’s what group fitness is all about: pushing together, cheering each other on, and leveling up as a team.
Ready to see what you’re capable of?
Try the GRIT fitness program at the Academy of Self Defense in Santa Clara.
Whether you’re new to fitness or a seasoned athlete, there’s a spot for you on the mat.