Get ready to fire up your whole body with Box, Bells, Burn—a high-energy, circuit-style WOD that blends explosive power, raw strength, and core-crushing endurance. This workout is fast, sweaty, and seriously effective. Whether you’re crushing it in class at the Academy of Self Defense in Santa Clara or tackling it from your living room, this WOD brings that group fitness class intensity with zero wasted time.
With a 40/20 interval format, you’ll work hard for 40 seconds, then rest for 20 seconds before moving to the next movement. Each circuit has three exercises, and you’ll repeat each circuit three times before moving on. It’s structured, challenging, and keeps you in motion from start to finish.
Here’s what you’re working with:
BOX, BELLS, BURN
Format: 40 seconds work / 20 seconds rest
Rounds: 3 rounds per circuit
Circuit 1: EXPLOSIVE
- Box Jumps – jump high, land soft, power up your legs and lungs
- KB Swings – hips drive the bell, full-body power in every rep
- Plyo Push-Ups – explosive upper-body blast; modify with clapping or regular push-ups
Circuit 2: STRENGTH
- Goblet Squat – chest up, weight close, controlled descent
- Kettlebell Press – strict or push press, depending on your level
- RDL (Romanian Deadlift) – hinge at the hips, stretch those hammies, keep the core tight
Circuit 3: CORE & BURN
- Russian Twists with KB – twist with control, keep feet elevated if possible
- Punch + Sprawl x 4 – punch combo + four fast sprawls, repeat
- V-Ups – touch toes, full core contraction each rep
Finisher
Burn it out at the end with:
- 50 Punches
- 25 Jump Squats
- 25 Sit-Ups
This combat fitness session builds real-world strength and athletic endurance. You’ll feel the burn, the bell, and the box—each working different muscle groups while keeping your heart rate high.
Modifications & Home Workout Options:
- No box? Do squat jumps or step-ups on a sturdy surface.
- No kettlebell? Use a dumbbell, backpack, or any weighted item.
- Beginner? Reduce to 2 rounds per circuit and take longer breaks if needed.
- Advanced? Add resistance, speed up transitions, or do a fourth round of your weakest circuit.
Tips to Maximize This WOD:
- Warm up well. Jumping, pressing, and swinging need primed muscles—do mobility drills and light cardio before starting.
- Pace your circuits. Don’t blow out in the first round. Build intensity across the workout.
- Stay consistent with form. Good reps > fast reps. Especially on swings, RDLs, and push-ups.
- Cool down with stretches targeting hips, shoulders, and lower back.
Box, Bells, Burn reflects everything that makes our GRIT program stand out—intensity, variety, and community. No fluff. Just smart, effective programming and the support of a squad that’s always in your corner.
Want to experience this live? Try the GRIT fitness program with a FREE two-week trial at the Academy of Self Defense:
👉 https://academyselfdefense.com/free-two-week-trial/
Learn more about the program and see why Santa Clara is fired up about group fitness that delivers real results:
👉 https://academyselfdefense.com/programs/asd-grit/