Lock On/Engage: Precision, Power, and Pure GRIT
This isn’t your average circuit. Lock On/Engage is about targeted intensity — movement with meaning, effort with edge. You’re rotating through six gritty stations, each designed to challenge your control, coordination, and combat readiness.
It’s 90 seconds on, 15 seconds to reset, and absolutely zero room to coast. Whether you’re throwing a combo or grinding out a kettlebell hip thruster, this WOD demands focus. So… lock on. And engage.
Today’s WOD: Lock On/Engage
For Time:
90 seconds ON / 15 seconds to switch
Complete each station with intention:
- Jab-Cross-Hook / Sprawl / Power Knee
- Half Rack Squat x5 (Left & Right)
- TRX Butterfly x10 / TRX Row x10
- Med Ball Push-Up x5 x5 x5
- Stir the Pot x10 / Knee Tuck x10
- KB Sit-Up Press x8 / KB Hip Thruster x8
Complete 1–2 rounds depending on time and grit level.
Warm-Up Guidance
This WOD hits upper body, legs, core, and cardio in quick bursts. Your warm-up should do the same.
2 Rounds:
- 10 air squats
- 10 shoulder circles + arm swings
- 5 med ball push-ups (knees if needed)
- 30 seconds jump rope or jog
- 10 alternating reverse lunges
- 10 light kettlebell swings or halos
Then practice 3–5 reps of each movement at 50% speed.
At-Home Modifications
Training from home? Here’s how to keep the format alive:
- Jab/Cross/Hook/Sprawl/Power Knee → Shadowbox + sprawl combo
- Half Rack Squats → Use any weight (jug, backpack, dumbbell)
- TRX Rows/Butterflies → Sub with resistance bands or bent-over rows
- Med Ball Push-Ups → Elevated push-ups or staggered hands
- Stir the Pot → Plank shoulder taps or slow circles on floor
- KB Sit-Up Press / Hip Thrust → Use dumbbells, plates, or bodyweight
This format shines with or without gear — as long as you bring the heat.
Coaching Tips
- Time Management: You’ve got 90 seconds to work, not to waste. Hit each combo/set hard and clean, but don’t rush into sloppiness.
- Combos: Make those punches crisp. Sprawl fully. Drive the knee like you mean it.
- TRX Work: Keep tension. The butterfly opens the chest; the row pulls strength. Control both.
- Med Ball Push-Ups: 3×5 isn’t a typo. You’re moving your hand position every 5 reps. Stay tight through the core.
- Stir the Pot: Tiny circles. Plank stays firm. Don’t let hips sag or wiggle.
- KB Sit-Up Press & Hip Thrust: Explosive but controlled. These are power builders, not flailers.
Think combat athlete meets functional training — this is GRIT through and through.
Wrap-Up
Lock On/Engage is a tactical-style WOD that hones your form while firing up your conditioning. Each round demands sharp thinking, cleaner reps, and a deeper level of focus. You can’t coast through this one — you have to lock on to the movement and engage your mindset.
Want more workouts like this? Get after a free two-week trial at Academy of Self Defense or check out the full GRIT fitness program — built for everyday warriors who train with purpose.