Battle Royal – A Full-Body Combat Burn
Ready to brawl with fatigue and blast through plateaus? Today’s GRIT WOD, Battle Royal, is a high-volume, combat-style workout built to challenge your stamina, speed, and staying power. From ropes to punches to kettlebell fire, this WOD moves fast and hits hard.
Today’s WOD: Battle Royal
- Battle Rope Uppercuts (30–60 sec suggested)
- 50 Punch-Ups with Leg Extension
- 50 Punches from Plank
- 50 Ground Kicks
- 50 KB Jump Squats
- 50 KB Swings
No rounds. Just one wild ride through 6 stations of nonstop grind.
WOD Breakdown
This isn’t a slow grind. It’s high tempo, high intensity, and built for fighters—whether you’re training for combat or just showing up to sweat like one.
Start with battle rope uppercuts, throwing fast, tight punches that light up your shoulders and core while keeping the heart rate high. Then hit 50 punch-ups with leg extension—a hybrid move where you punch from your back while engaging your core and pushing your legs out with control.
Next, flip into plank punches, where you balance, punch, and brace for 50 reps that torch your abs and test your stability. Then fire up ground kicks—aggressive and explosive—great for hips, glutes, and cardio. Cap it all with two kettlebell finishers: 50 jump squats to make your quads scream, then 50 swings to close it out with power and posterior-chain heat.
It’s a warzone. And you win by showing up.
Warm-Up Guidance
This one hits hard out the gate, so get loose and warm:
- 2 Rounds:
- 10 shoulder circles
- 10 high knees
- 10 squat + reach
- 10 hip bridges
- 30 seconds fast hands (light shadowboxing)
Add 20 seconds of rope work or plank punches to activate movement patterns early.
At-Home Adaptations
No ropes? No KB? No problem.
- Battle Rope Uppercuts ➝ Shadow uppercuts (fast tempo)
- Punch-Up with Leg Extension ➝ Floor punches + leg outs
- Plank Punches ➝ High plank shoulder taps or punches
- Ground Kicks ➝ Kick-throughs or glute bridges
- KB Jump Squats ➝ Bodyweight jump squats or backpack squats
- KB Swings ➝ Backpack swings or deadlift-to-jump pattern
It’s the intent that counts. Stay fast. Stay fierce.
Coaching Tips
- On battle ropes, aim for 30–60 seconds of tight, fast strikes. Focus on form and snap.
- Break reps into manageable chunks. Try 25/25 for the big sets.
- For punch-up/leg extensions, exhale with each punch to maintain rhythm.
- Keep core tight on all plank variations—no hips swaying.
- On jump squats, land soft and explode. No slamming heels.
- Finish swings with hip drive, not low back lift. Keep bell eye-level.
Today’s workout is a throwdown of strength, speed, and skill. Whether you’re fighting for every rep or flying through like a champ, Battle Royal brings out the best in your body and your mindset. This is what group fitness Santa Clara was built for—energy, effort, and a community that goes hard together.
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