Cover 2 – SY2B: Strength, Sweat, and Freestyle Flow
Today’s GRIT workout at the Academy of Self Defense in Santa Clara is Cover 2 – SY2B, a fast-paced, full-body circuit designed to keep you moving and breathing hard. You’ll cycle through eight movements using a 60/15 format: 60 seconds of work, 15 seconds of rest. The goal? Max effort, clean form, and no wasted seconds.
You’ll alternate between strength-driven kettlebell moves and high-tempo freestyle cardio drills, creating the perfect combo of muscular tension and metabolic fire.
Here’s your WOD:
For Time – 60 secs on / 15 secs rest
- Kettlebell Chest Press
- Freestyle Jump Rope
- Kettlebell Good Morning
- Freestyle Punches
- Kettlebell Upright Row
- Freestyle Kicks
- Goblet Squat
- V-Ups
WOD Breakdown & Coaching Insight
KB Chest Press
Lying back, press the kettlebell(s) up and squeeze the chest at the top. Keep your core braced and wrists stacked.
Freestyle Jump Rope
Choose your own adventure—fast singles, high knees, or doubles. The goal is to keep moving and stay light on your feet.
KB Good Morning
A hinge pattern to strengthen your hamstrings and glutes. Keep the kettlebell at chest level and your back flat as you fold forward.
Freestyle Punches
Let it fly. Keep your strikes sharp and constant. Focus on speed and rhythm.
KB Upright Row
Pull high with elbows leading. This movement builds shoulders and traps while demanding strong core stability.
Freestyle Kicks
Side kicks, front kicks, knees—it’s your call. Just stay moving and make those kicks clean and controlled.
Goblet Squat
Classic lower body work. Hold the bell close, sink deep, and keep the chest proud.
V-Ups
Core finisher. Legs and arms meet at the top. Modify with bent knees or crunches if needed.
Coaching Prep Tips
- Warm Up the Whole Body: Include shoulder circles, air squats, light hinges, and core activation.
- Get a Rhythm: With 60-second work sets, find a steady pace you can maintain without losing form.
- Don’t Rush the Strength: Focus on control and range, especially on good mornings and upright rows.
- Own the Freestyle: Your punches, kicks, and jumps should stay fluid and fast. Mix it up to keep the energy high.
At-Home Modifications
No KB or equipment? No worries—this one adapts easily.
- KB Chest Press: Floor press with dumbbells or a backpack.
- Jump Rope: Do high knees, jumping jacks, or simulated jump rope.
- Good Morning: Use a backpack or bodyweight.
- Upright Row: Use dumbbells or resistance bands.
- Goblet Squat: Hold anything heavy—jug of water, laundry detergent, etc.
- V-Ups: Modify with crunches or toe touches.
Why Cover 2 – SY2B Works
This is GRIT in circuit form—alternating muscle-focused lifts with freestyle cardio keeps your heart rate high while building strength and control. It’s creative, scalable, and efficient. You’ll leave feeling challenged, sweaty, and stronger in every direction.
Want to feel it in person? Join the GRIT fitness program at Academy of Self Defense in Santa Clara. Try it free for two weeks—because seeing is believing.