TOTAL ENGINE: Power Up, Push Through, Get It Done
Some workouts hit a muscle group. This one builds your engine. “TOTAL ENGINE” is a raw, full-body circuit designed to keep your heart rate high, your muscles firing, and your mindset locked in. With a fusion of strikes, strength moves, and functional carries, this is the kind of WOD that builds real-world fitness.
The WOD:
- 100 Punches + 50 Kicks
- 16 Clean + Press
- 16 Wall Balls
- 16 Lunges
- 16 Push-up + KB Drag
- 60M Farmer Carry
It’s steady, it’s sweaty, and it’s built to test your whole system—cardio, strength, and mental grind.
Warm-Up Guidance:
Before you hit GO on this engine, get your system primed:
- 2 rounds:
- 20 arm circles
- 10 bodyweight squats
- 10 alternating lunges
- 5 inchworms + push-up
- 30 seconds shadowboxing (focus on fast, light punches + footwork)
Finish with 60 seconds of light KB swings or medball cleans to prep for the strength portion.
At-Home Adaptations:
- No wall ball? Use a light dumbbell or med ball and perform thrusters.
- No KB for push-up drag? Drag a towel, book, or backpack.
- No space for 60M carry? Sub in a 45-second farmer hold or march in place under load.
- No barbell or KB for clean + press? Use dumbbells, sandbag, or a filled backpack.
Coaching Tips:
- Punches + Kicks: Go fast, stay light. This isn’t power—it’s cardio and flow.
- Clean + Press: Keep your core tight and move cleanly through the transition. Explosive hips, steady press.
- Wall Balls: Aim for consistency. Don’t burn out—breathe and use your legs.
- Lunges: Alternate legs. Keep the chest tall, and drive through the front foot.
- Push-up + Drag: One rep = push-up + single drag. Engage your core to keep the body stable.
- Farmer Carry: Grip, breathe, walk with purpose. Shoulders back. Stay tight.
Why It Works:
TOTAL ENGINE trains total-body capacity. It hits upper and lower strength, pumps your cardio system with volume and carries, and adds functional combat-style movement to challenge your endurance in every direction. This is training that translates—whether you’re chasing performance, resilience, or just a better burn.
Want more workouts like this?
This is what we do in the GRIT fitness program at the Academy of Self Defense in Santa Clara—high-impact group fitness classes with combat flavor, built for all levels. Get stronger, faster, and more capable with us.
Start with a free two-week trial and feel the difference:
👉 Try Free for 2 Weeks
Or explore more: Fitness Program Info