My Favorite Things: An AMRAP That Hits Every Muscle (and Then Some)
The name might sound friendly, but “My Favorite Things” is a wolf in sheep’s clothing. This GRIT AMRAP strings together a brutal mix of core work, unilateral leg strength, explosive striking, and heavy rotational power — and challenges you to keep going for as many rounds as you can.
Today’s WOD (AMRAP):
- 25 wrestler sit outs
- 25 atomic sit ups
- 50 Bulgarian split squats
- 50 RDLs
- 50 front kicks
- 100 elbows
- KB Russian twists (as many as possible before time runs out)
The wrestler sit outs warm up your shoulders, hips, and core while building fight-specific mobility. Atomic sit ups add resistance to a classic core move, forcing your abs to work overtime. Bulgarian split squats will test your legs’ balance and endurance, then RDLs hit your hamstrings and glutes. The front kicks and elbows bring striking power into the mix, and the KB Russian twists close each round with oblique-punishing rotation.
Warm-Up Guidance
Spend 8–10 minutes prepping:
- Light cardio: shadowboxing, jump rope, or jogging
- Hip openers and dynamic lunges
- Glute bridges and good mornings for posterior chain activation
- Shoulder mobility: arm circles, band pull-aparts
At-Home Adaptations
No kettlebell? Use a dumbbell, medicine ball, or weighted backpack for RDLs and twists.
Front kicks and elbows can be done in the air if you don’t have a bag or pad.
Atomic sit ups can be replaced with weighted sit ups or V-ups.
Coaching Tips
- Pace early — AMRAPs reward consistent work, not burning out in round one.
- Split squats: Keep your front knee stacked over your ankle and drive through the heel.
- RDLs: Maintain a flat back and hinge at the hips, not the waist.
- Elbows: Snap them in with precision — don’t just throw them wildly.
This AMRAP is a mix of functional strength, striking, and core power — everything you’d want in a fight-ready body. It’s a challenge, but also a reminder that your “favorite things” can be the ones that push you to your limit.
Test your pace, your power, and your endurance. Join the next GRIT session with a free two-week trial or learn more about the GRIT program.