Feel the Surge: “Soundwave Superior” WOD Brings Precision Power & Core Burn
You know it’s GRIT when your legs are shaking, your heart’s pounding, and you’re still throwing punches. Today’s workout—Soundwave Superior—delivers 6 power-packed stations with a time-based structure that keeps intensity high and rest short. Think combat fitness meets core challenge meets strength grind.
And today’s remix? Russian Twists sub in for medball slams. That means more rotational core work and even tighter control through your midline.
Workout Format
- For Time
- 90 seconds ON, 15 seconds OFF (to switch stations)
You’ll cycle through 6 stations designed to challenge your coordination, endurance, and total-body strength. Each movement has purpose. Each combo pushes your limits.
The Stations
1. FS Power Punches
Start strong in your fight stance. Your goal: fast, clean punches with total body control. Rotate through the core, use your hips for power, and keep your hands up. This station is all about speed, balance, and metabolic drive.
2. Wall Balls x5 / Russian Twists x5 (5 Sets)
Five reps of wall balls, followed by five Russian twists (each side), repeated five times. You’ll alternate between explosive lower-body work and core-focused control. Keep the med ball close and the movement crisp—no sloppy form here.
3. FS Power Kicks
Get back in your stance and work those legs. These kicks are fast and functional—pivot, snap, and return to position. Great for core control, hip mobility, and building endurance in your lower half.
4. Med Ball Push-Up x5 x5 x5
Three sets of 5 push-ups using a med ball. Alternate hands on the ball, and keep your chest moving cleanly through the range. It’s a killer shoulder-and-core combo, and it’ll test your coordination.
5. Bottoms Up Press x5 / Paused KB Raise x5
This one’s all shoulders, all control. Grip a kettlebell bottoms-up and press for five, then switch to paused front raises. Focus on stability and keep that core tight—it’s all about posture and form under fatigue.
6. KB Good Morning x8 / RDL x8
Finish strong with two hinge-based movements that light up your posterior chain. Good mornings emphasize stretch and tension. RDLs focus on load and glute control. Don’t rush these—own the reps.
Warm-Up Guidance
Get loose and lit before you lift:
2 Rounds:
- 30 sec Jump Rope or High Knees
- 10 Arm Circles (each direction)
- 10 Bodyweight Squats
- 10 Standing Knee-to-Elbow Twists
- 5 Inchworms to Push-Up
Then:
- 5 KB Good Mornings (light)
- 10 Russian Twists (bodyweight)
- 10 Air Punches + 10 Air Kicks (light, full range)
Home Workout Options
Don’t have gear? Here’s how to adapt at home:
- Power Punches/Kicks: Use ankle/wrist weights or shadowbox at max intensity
- Wall Balls: Swap with jump squats
- Russian Twists: Use a backpack, water jug, or just bodyweight
- Med Ball Push-Ups: Hands on a book or pillow, or elevate one arm on a box
- Bottoms Up Press / KB Raise: Use water bottles or dumbbells with a top-heavy grip
- Good Mornings / RDLs: Backpack or dumbbell with slow, controlled reps
Stick to the timing and push your pace—it’s still GRIT, no matter where you train.
Coaching Tips
- Rotate from your core during punches and twists—don’t let the arms lead the movement.
- Keep breathing consistent, especially on the push-up and press sets.
- On kettlebell work, brace your core before you move.
- Quality over quantity—especially on that hinge work at the end.
Why This Version Hits Different
This remix of Soundwave Superior adds rotational core stress with the Russian Twists, replacing the more explosive medball slams. That shift means more time under tension, more oblique engagement, and more need for control in transitions.
It’s a smart, balanced GRIT WOD—designed to challenge athletes at every level. Whether you’re a beginner learning the moves or a seasoned pro chasing perfect reps, this format keeps you dialed in.
Ready to train like a fighter, move like an athlete, and build real strength with every station? Join our GRIT fitness program at the Academy of Self Defense in Santa Clara. Start your free two-week trial and experience group fitness that delivers power, purpose, and community.
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