“March to Freedom”: Kettlebell Precision and Power, GRIT-Style
Today’s GRIT WOD, “March to Freedom,” is a two-part test of strength, control, and grit. First, you flow through a tight single-bell sequence that fires up your shoulders, core, and stability. Then you go headfirst into a double-bell EMOM-style gauntlet, rotating through four movements every 76 seconds. Think rhythm, precision, and raw strength.
Part 1: Single Bell Flow
:17 per move x 4 rounds
No rest, just flow. Use a lighter kettlebell or dumbbell and cycle through:
- Around the World – Circle the bell around your waist, smooth and steady. Core tight, no slouching.
- Halos – Rotate around your head like you’re polishing a crown. This lights up your shoulders and mobility.
- Painters – Front raise to the side like you’re brushing paint on a giant wall. Great for delts and stability.
- Racked Openers – Elbows in, then open up wide like a book. Targets shoulders and chest, while reinforcing posture.
You’re flowing here—embrace the rhythm, feel the burn, and keep your transitions tight. It’s all about time under tension and smooth control.
Part 2: Double Bell Grind
7 Rounds, 4 Reps Each, Every 76 Seconds
This part’s different. It’s heavier, grittier, and meant to build functional strength. Grab your double bells and cycle through:
- Push Ups – Strict, clean, and chest to floor. No short reps.
- Deadlifts – Focus on form. Hip hinge, not a squat. Keep the bells close.
- Clean, Squat, Press – One fluid movement: power, drop, drive.
- Swings – Explosive, snappy, and with purpose. Use those hips.
You’ve got 76 seconds to complete the set. Whatever time is left, rest it. Then go again. It’s tight, but manageable if you stay focused and clean.
Coaching Tips:
- Don’t rush the flow. In Part 1, focus on technique and breath. This is shoulder stability work, not a race.
- Go heavy but honest. In Part 2, choose weights you can manage with perfect form, even under fatigue.
- Be smooth, not sloppy. Especially during Clean, Squat, Press. Break it down if needed.
- Track your pace. If you’re finishing too fast or too late, adjust your tempo or load.
At-Home Variations:
- No kettlebells? Use dumbbells, water jugs, or resistance bands.
- Sub halo with plate halos or band pull-aparts.
- For swings, try jump squats or good mornings if space is limited.
- EMOM timer not available? Set a stopwatch and aim for one round every 1:16.
What This WOD Builds:
- Shoulder stability and control (Part 1)
- Explosive strength and muscle endurance (Part 2)
- Mental pacing and workload control
- Full-body integration from core to grip
This one isn’t flashy—it’s foundational. And that’s the point. Strong, capable, and efficient bodies are built on days like this.
Want to train like this every day? The GRIT program at the Academy of Self Defense in Santa Clara has you covered.