Atomic Break Up: Explosive Movement Meets Full-Body Fire
The name says it all—Atomic Break Up is an intense fusion of strength, agility, and high-powered cardio. Built for the GRIT program at the Academy of Self Defense in Santa Clara, this workout blends unconventional moves with classic burners. The result? Total-body fatigue and mental focus all the way through.
The WOD: Atomic Break Up
- 25 Atomic Sit-Ups
- 25 Breakdancer Burpees
- 10 Dumbbell Burpee Broad Jump laps
- 50 Kettlebell Halos
- 50 Kettlebell Step-Ups
- 25 Tricep Dips
- 50 Back Kicks on Bag
This workout isn’t just about reps. It’s about rhythm, recovery, and staying explosive from the first sit-up to the final back kick. You’ll flip, jump, press, kick, and grind—every rep designed to test your grit.
Warm-Up Suggestions:
Prep your core, hips, and shoulders with:
- 20 Jumping Jacks
- 10 Arm Circles (forward & back)
- 10 Air Squats
- 10 Push-Ups
- 30 seconds Shadow Back Kicks
- 5 Burpees + Forward Hops (to warm up for broad jumps)
At-Home Adaptations:
No bag? No problem. Here’s how to bring the WOD home:
- Atomic Sit-Ups → No med ball needed—just engage the full range
- Breakdancer Burpees → Go bodyweight only or modify breakdancer with shoulder taps
- DB Burpee Broad Jump → Use water jugs or bodyweight if needed
- KB Halos → Sub with any weighted object
- Step-Ups → Use stairs, chair, or sturdy bench
- Tricep Dips → Use a low table or couch
- Back Kicks → Shadow kick with force and speed
Coaching Tips:
- Atomic Sit-Ups: Engage the core at the top. Don’t flop—control matters.
- Breakdancer Burpees: Think coordination over speed. Own the movement.
- Burpee Broad Jumps: Keep jumps soft and controlled. Land like an athlete.
- KB Halos: Keep the motion tight and steady. Switch directions halfway.
- Step-Ups: Power through the lead leg. Keep the back foot light.
- Back Kicks: Hit with the heel, not the toe. Keep your guard up.
Why This WOD Works:
Atomic Break Up is a total-body explosion, built for real-life strength. From functional movement to cardio surges, it challenges your mobility, your breath, and your mental game. And like every GRIT session, it’s scalable, adaptable, and always community-driven.
Your Move:
If you’re ready to feel what functional strength really means, you’ve got to try Atomic Break Up in person. Get in on the action with our supportive crew in Santa Clara—first two weeks are free.
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💥 Learn more about the GRIT fitness program