Carry, Slam, Strike: Today’s Grit-Fueled Full-Body WOD
If you’re looking for a group fitness class in Santa Clara that brings the heat, the hustle, and the heart-pounding intensity of combat fitness and strength training—today’s GRIT WOD at the Academy of Self Defense is calling your name. “Carry, Slam, Strike” is a gritty, grind-it-out kind of workout designed to test your willpower, fire up your endurance, and leave you drenched (in the best way).
WOD Format:
45 seconds on, 10 seconds off × 3 rounds
Stations:
- SkiERG
- Sandbag Front Squats
- Farmer Carry
- Wall Balls
- Dead Ball Carry
- Bag Work — Power Hooks Only
(Optional 7. KB Swing)
WARM-UP SUGGESTIONS:
Before you dive into this one, your joints and muscles need to be primed for work. Here’s a 5-minute warm-up to fire up your engine:
- 1 minute Jump Rope or High Knees
- 10 Bodyweight Squats
- 10 Arm Circles (forward & back)
- 10 Lunges (each leg)
- 20 seconds Plank Hold
- 5 Punch Combos (light and loose)
Follow with 2 light rounds of shadow boxing or bag work to prep for those Power Hooks. You want speed, but also control.
WOD BREAKDOWN + COACHING TIPS
1. SkiERG
Think “explosive pulls” here. Engage your core and lats. It’s not just cardio—this is full-body effort. Stay smooth, keep your breathing steady, and settle into a rhythm.
2. Sandbag Front Squats
Your quads, glutes, and core are going to light up. Hug that sandbag like it owes you money. Keep your chest tall and your knees tracking over your toes. Mod: Use a lighter bag or do air squats if needed.
3. Farmer Carry
Grip strength meets posture under pressure. Grab your heaviest dumbbells or kettlebells, stand tall, and walk with purpose. Shoulder blades back, core tight. Mod: Shorter distance or lighter weight.
4. Wall Balls
Here’s where your endurance gets tested. Stay consistent, and don’t rush the throw. Catch low, explode up. Mod: Lower the target height or swap for med ball thrusters.
5. Dead Ball Carry
This is raw power and grit. Scoop, carry, repeat. Focus on safe lifting form—use your hips, not your back. Mod: Use a lighter ball or sub with a bear hug carry.
6. Bag Work — Power Hooks Only
Unleash. 45 seconds of tight, controlled hooks. Elbows high, rotate your hips, drive through the strike. You’ll be gassed by round three—and that’s the goal.
(Optional 7. KB Swing)
This finisher adds explosive hip work and serious cardio. Use your hips, not your arms. If your form is solid and your tank’s not empty, swing away.
AT-HOME WORKOUT MODIFICATIONS
No SkiERG? Swap for high knees or speed skaters.
No sandbag or dead ball? Use a backpack stuffed with towels or books.
No heavy weights? Farmer carry two gallons of water.
No wall? Do thrusters with a dumbbell.
No bag? Shadow box with intensity—focus on form and speed.
No KB? Sub kettlebell swings with jump squats or single-arm swings with a dumbbell.
No gym? No excuses.
FINAL THOUGHTS
This WOD is about digging deep. It’s about pushing through when your arms are heavy and your breath is short. Every carry, every strike, every rep builds your strength, both physically and mentally.
So show up, go hard, and leave it all out there. You’ll walk out stronger than you came in. Guaranteed.
Ready to feel what this kind of training can do for you?
Join us at the Academy of Self Defense in Santa Clara and get two weeks of unlimited group fitness classes—on us.
👉 Start your free trial today or check out the full fitness program for more info!