Tuesday Night Special: Strength, Sweat, and Zero Regrets
You survived Monday. Now it’s time to put in the real work.
The Tuesday Night Special is all about controlled power and muscular endurance. This isn’t a fast-paced sprint — it’s a slow grind that builds strength, tests your mental focus, and rewards patience with soreness.
From gorilla rows to goblet squats with tempo, every movement demands full-body effort. Then the DB burpee broad jumps hit — and that’s when the real hustle begins.
Today’s WOD: Tuesday Night Special
Complete in order, chip away at the reps.
- 50 Gorilla Rows
- 50 Goblet Squats (with 3-count hold at the bottom)
- 25 Kettlebell Jump Squats
- 6 Laps DB Burpee Broad Jumps
- 25 Lateral Raises
- 50 Around the World (core + shoulders)
Heavy on the strength. Sneaky on the sweat.
Warm-Up Guidance
This workout demands shoulder stability, hip mobility, and leg power. Warm up wisely.
2 rounds:
- 10 jump squats (bodyweight)
- 10 air squats with 3-second pause
- 10 shoulder circles (each direction)
- 10 bent-over rows (light dumbbell)
- 5 inchworms with a push-up
Finish with:
- 10 kettlebell halos
- 10 bodyweight lateral raises (or banded)
You’ll want your hips, shoulders, and mindset ready.
At-Home Modifications
Stuck at home? Here’s how to keep the Tuesday Night Special alive:
- Gorilla Rows → Bent-over backpack rows
- Goblet Squats → Use any weighted object (book bag, jug)
- KB Jump Squats → Bodyweight jump squats or squat + jump
- DB Burpee Broad Jumps → Regular burpee to forward lunge or 4 high knees
- Lateral Raises → Water bottles, resistance bands, or light dumbbells
- Around the World → Use a towel or weighted plate/bag
Stay creative. Stay moving. The effort is what matters.
Coaching Tips
- Gorilla Rows: Hinge at the hips, knees soft. Control the pull — don’t just yank.
- Goblet Squats: That 3-count hold is where the magic happens. Breathe. Stay deep.
- KB Jump Squats: Land soft. Explode from the hips. Use a lighter bell if needed.
- Burpee Broad Jumps: Quality over speed. Stay consistent on form across laps.
- Lateral Raises: Slight bend in the elbow. Focus on shoulder isolation.
- Around the World: Core tight. No rushing. Go one direction for 25, then reverse.
This one’s all about control. Don’t chase speed — chase precision.
Wrap-Up
The Tuesday Night Special is a full-body grinder that sneaks up on you. The volume. The tempo holds. The awkward-but-effective combos. It’s not the fastest WOD you’ll do — but it’s one of the most effective. You’ll leave with burning shoulders, jelly legs, and a deeper respect for Tuesday nights.
Want more workouts that build real-world strength and mental grit? Grab your free two-week trial at Academy of Self Defense or learn more about the GRIT fitness program — Santa Clara’s most results-driven group fitness class.