American Woman: The AMRAP That Packs a Punch (and a Slam)
Looking for a workout that celebrates power, stamina, and sweat? American Woman is the kind of AMRAP that doesn’t just test your body—it challenges your grit. Whether you’re grinding through it at the Academy of Self Defense in Santa Clara or dialing in your hustle from home, this WOD hits hard.
The WOD: American Woman
AMRAP (As Many Rounds As Possible)
- 60 Power Kicks
- 50 American Kettlebell Swings
- 40 Band Pull-Aparts
- 30 Battle Rope Waves (each arm)
- 20 Man Makers
- 10 Single-Leg RDLs w/ Med Ball (each leg)
It’s total-body. It’s cardio-intensive. It’s strength + mobility + chaos-control—all in one unforgettable circuit. Go for as many rounds as possible in your set time (we recommend 20–25 minutes), and keep moving.
🔥 Warm-Up Suggestions:
To prime your body for this beast:
- 20 Jumping Jacks
- 15 Air Squats
- 10 Pushups
- 10 Band Pull-Aparts
- 20 high knees
- 30 seconds battle rope (light pace if available)
💪 At-Home Adaptations:
No battle ropes or equipment? Here’s how to keep the intensity high:
- Power Kicks → Shadow kick with full extension and speed
- American KBS → Use a backpack, water jug, or dumbbell
- Band Pull-Aparts → Use a towel or resistance band substitute
- Battle Ropes → Shadow rope wave with full body movement, or fast punches
- Man Makers → Sub with burpee + row + pushup + press using household weights
- SL RDLs w/ MB → Use any weighted object or just focus on slow, controlled balance
🧠 Coaching Tips:
- Power Kicks: Keep them snappy and controlled. Don’t just throw the leg—drive it.
- American Swings: Get full range (all the way overhead), but stay tight in your core and glutes.
- Band Pull-Aparts: Keep arms shoulder height and don’t rush. Quality reps = strong shoulders.
- Battle Ropes: Move with intention. Short sets, quick bursts.
- Man Makers: Breathe through them. They’re hard—but the reward is real.
- SL RDLs: Balance before speed. Hinge, squeeze, and stay tight through the standing leg.
👊 Why This WOD Works:
American Woman is a true hybrid—combining combat fitness, functional strength, and endurance training into a single AMRAP storm. You’ve got kicks, ropes, kettlebells, bodyweight, and core—all stitched together in a no-rest, full-throttle format. This one builds real-world strength and mental toughness fast.
🔥 Your Move:
Come test yourself in person. Join our community-driven GRIT program in Santa Clara and feel the difference group fitness can make.
🔥 Start your free two-week trial here: Free Trial
💪 Explore the full program: GRIT fitness program