Whiskey on the ROX: A Gritty Mix of Power, Pace, and Punches
Named after the coach’s favorite sidekick (Whiskey, the dog), this WOD packs more than just a clever name. “Whiskey on the ROX” blends cardio, strength training, and striking for a workout that hits every corner of your fitness game. Whether you’re sprinting, slamming, or pressing through dumbbell rounds, this one keeps your body guessing and your heart rate pumping.
Today’s WOD: “Whiskey on the ROX”
1 round — or multiple if you’re spicy.
Cardio Circuit:
- 250m Woodway Treadmill
- 250m SkiERG
- 250m Row
- 25 Punches & Kicks on the Bag
Strength Circuit:
- 25 Clean & Press
- 20 Bicep Curl + Halo
- 15 Tricep Extensions
- 20 Thrusters
No partners. No gimmicks. Just GRIT.
Warm-Up Guidance
Before diving in, spend 10 minutes opening up your joints and getting your heart rate up:
- 2 rounds:
- 30 seconds jump rope or jog
- 10 air squats
- 10 shoulder circles (forward/back)
- 10 punches + 10 kicks (light and snappy)
Then, go through:
- 5 light thrusters
- 5 bicep curls into halos
- 5 tricep extensions
Light dumbbells only. Prep your range before you add weight.
At-Home Modifications
Don’t have a Woodway or SkiERG in your garage? No problem.
Cardio Swaps:
- 250m Run → 60 seconds jog/high knees
- 250m Ski → 60 seconds jump rope or band slams
- 250m Row → 45–60 seconds mountain climbers
- No bag? Shadowbox: 25 punches + 25 kicks in the air
Strength Modifications:
- Use dumbbells, kettlebells, or filled backpacks
- If thrusters are too intense, sub in squat to press
- Bicep Curl + Halo: one dumbbell works fine
- Keep tempo steady, not rushed
GRIT workouts are about effort, not equipment.
Coaching Tips
- Pace your cardio — 250m doesn’t sound like much until you hit round two. Stay consistent across machines.
- Cleans & Presses — Focus on form. Hips drive the clean. Shoulders finish the press.
- Bicep + Halo — Don’t rush. This combo activates the shoulders and arms while challenging coordination.
- Thrusters — Explode from the squat. Use breath control to avoid burnout.
- Bag Work — Snap those strikes. It’s not just cardio — it’s coordination and control.
If this workout feels like chaos, good. GRIT thrives in that space between challenge and rhythm.
Wrap-Up
“Whiskey on the ROX” doesn’t just make you sweat — it makes you think. From machines to muscle, it forces transitions, posture changes, and power output in different planes. One minute you’re hammering the SkiERG, the next you’re trying to keep your elbows up for thrusters. It’s fast. It’s technical. And it’s pure GRIT.
Ready for more like this? Grab a free two-week trial at Academy of Self Defense and see why our GRIT fitness program is Santa Clara’s go-to for high-energy, all-levels group fitness. Or learn more about the GRIT program here.