Fantasy Season: 90-Second Work Blocks, Real-World Burn
Today’s GRIT workout turns fitness into a high-stakes game—and you’re the main character. Fantasy Season blends power, combat conditioning, and constant movement into a timed format that keeps intensity high and rest short.
Here’s how it works:
90 seconds on, 15 seconds to switch
You’ll rotate through each paired movement station until you’ve hit them all.
Your Stations:
- Wall Balls x5 / Ball Slams x5 x5
(Repeat that mini-combo as many times as possible in 90 seconds) - Switch Squats x8 / Pulse Squats x8
- “The Floor Is Lava”
(Creative cardio chaos—no hands or knees on the floor. Think jumps, bounds, and agility moves.) - Jab Cross Hook RHK Shoot
(Striking combo with sprawl or shoot finish—full-body fight mode) - Bag Slam x8 / Ground & Pound
- TRX Knee Tuck x10 / TRX Mountain Climber x10
Each station is a mini-storyline—a challenge that mixes strength, cardio, and coordination. The goal? Complete as many quality reps as possible in your 90-second window, recover fast, and stay mentally engaged.
Warm-Up Guidance
Get your heart rate up and core fired before jumping into this one. Focus on mobility + activation.
Dynamic Warm-Up (6–8 mins):
- 20 jumping jacks
- 10 walkouts with shoulder taps
- 10 air squats + 10 pulse squats
- 5 inchworms to sprawl
- 20 standing knee hugs
- 30 seconds light shadowboxing
- 10 TRX mountain climbers (easy pace)
Finish with 1 round of:
- 5 wall balls
- 5 slams
- 5 jab-cross combos
At-Home Modifications
Don’t have equipment? You can still crush this.
- Wall Balls → Squat + overhead press with backpack
- Ball Slams → Slam a pillow, jug, or perform squat to floor tap
- Switch Squats / Pulse Squats → Bodyweight or light resistance band
- “Floor Is Lava” → Lateral bounds, high knees, tuck jumps
- Jab Cross Hook RHK Shoot → Shadowbox combo + sprawl
- Bag Slam / Ground & Pound → Slam a backpack and follow up with rapid-fire punches
- TRX Moves → Do core work on floor: V-ups, plank toe taps, mountain climbers
Coaching Tips
- Wall Balls / Slams: Move fluidly between the two. Breathe through the transitions.
- Switch + Pulse Squats: Drop low, keep your knees tracking over toes.
- Floor Is Lava: Stay light on your feet. Make it fun and fast.
- Striking Combo: Stay sharp. Snap your punches and shoot low with control.
- Bag Slam / Ground & Pound: Aggression meets form. Use your hips and stay on task.
- TRX Core Work: Keep your spine neutral, don’t sag. Breathe through the burn.
This WOD is creative chaos. Embrace it. Don’t overthink—just move with intention.
Fantasy Season brings the fun, but it’s still real work. From fight sequences to fast squats, this workout mixes imagination with intensity—and your body will feel every second of those 90s.
Want to train with people who know how to sweat hard and have fun doing it? Join our GRIT crew at the Academy of Self Defense in Santa Clara. No ego. No judgment. Just gritty workouts that keep things real.