Whiskey Woes: A WOD That’ll Have You Working Like a Dog (in the Best Way)
If you’ve ever met Whiskey—the friendly gym dog who belongs to Coach James—you know he brings a chill vibe to the Academy of Self Defense. But don’t be fooled by this WOD’s cuddly name. Whiskey Woes is no walk in the park. This AMRAP is a grind from the first bear crawl to the last kettlebell swing.
Let’s break it down. You’ve got 3 bear crawl laps to start. Get low, move with control, and keep those hips steady. From there, we shift to upper body firepower: 12 chest flys and 12 pullovers. These hit your chest, lats, and stabilizers. Next? 15 ab rolls to torch your core, followed by 30 pulls on the rower—perfect for driving up your heart rate while locking in back and leg engagement.
Then come the pistols: 12 single-leg squats each leg. They’re tough, but take your time and use a counterweight or bench if needed. Finally, swing into the finish with 12 kettlebell swings. Explosive hips, tight glutes, and clean reps are the name of the game.
Warm-Up Recommendation:
Get your shoulders warm and your core firing:
- 2 rounds:
- 10 shoulder circles (forward/backward)
- 10 bodyweight squats
- 30-sec forearm plank
- 10 bird-dogs each side
- 30-sec jump rope or jumping jacks
At-Home Modifications:
No rower? Sub with 20 jumping lunges or high knees in place.
No ab wheel? Try slow, controlled walk-outs or plank saws.
No KB? Use a dumbbell or loaded backpack for swings.
Limited space? Do a 20-second bear crawl in place or small circles.
Coaching Tips:
- Focus on form for pistol squats—don’t rush, use support if needed.
- Keep your chest fly and pullover movements controlled to prevent shoulder strain.
- For the rower, aim for smooth pulls, not speed sprints. Maintain your breathing.
- Breathe with the movement: exhale on exertion (especially with swings and ab rolls).
This WOD is all about steady pacing and total-body strength. You’ll hit upper body, core, legs, and lungs—exactly what the GRIT fitness program is known for.
Ready to work like a Whiskey? Join the crew and experience a fitness community where dogs are welcome and sweat is guaranteed.
Come test it out with a free two-week trial or dig into the GRIT program and see how this combat-inspired group fitness class in Santa Clara builds strength, endurance, and real confidence.