Full Body Fury: Strength, Sweat, and Serious Gains
Today’s GRIT WOD is called Full Body Fury, and that name says it all. If you’ve been looking for a total-body workout that hits strength, cardio, and core all in one go, you just found your match. Whether you’re new to group fitness or a regular at the Academy of Self Defense in Santa Clara, this WOD is going to challenge you from top to bottom—literally.
It’s structured for three rounds of decreasing reps (20-15-12), which keeps your body guessing and your intensity high. And just when you think you’re catching a break between rounds? Surprise—there’s a finisher combo of toe touches and box jumps waiting for you. This session brings that signature GRIT program style: tough, effective, and fun.
Here’s What You’re Getting Into:
3 Rounds – Reps: 20, 15, 12
- Sumo Squats – A wide-stance squat that torches glutes, inner thighs, and quads.
- RDLs (Romanian Deadlifts) – Focus on hamstrings and lower back while building posterior chain strength. Use dumbbells or kettlebells for added resistance.
- Push-Ups – Classic upper body burner. Modify with knees down if needed or elevate for an extra challenge.
- Lunges (Each Leg) – Unilateral leg strength and balance in one move. Alternate legs or knock out all reps on one before switching.
- Bent-Over Rows – Target the upper back and build pulling strength. Focus on form and squeezing your shoulder blades together.
- Toes to Bar – Core killer! No bar? Do lying leg raises or hanging knee tucks instead.
- Plank Jacks – Finish each round with cardio + core. Fast and light on the feet!
Between Each Round:
- Toe Touches x20 – Quick and simple, but keeps the core firing.
- Box Jumps x20 – Power move alert! Use a sturdy platform. At home? Sub with squat jumps or step-ups.
Equipment Needed: Dumbbells or kettlebells (for RDLs and rows), pull-up bar (for toes to bar), and a sturdy box or platform
Skill Level: Modifiable for all levels
Time: About 30–40 minutes total
Home Workout Options:
Don’t have equipment? Use water jugs for weight, do step-ups instead of box jumps, and try floor leg raises instead of toes to bar. The fury stays the same, no matter where you train.
Modifications:
- Beginner: Fewer reps (try 12-10-8), bodyweight-only, or reduce box height.
- Advanced: Add weight to lunges and squats, use strict toes to bar, and jump higher on box jumps.
Tips to Maximize This WOD:
- Pace smart. This WOD is long and powerful—save gas for those final rounds.
- Focus on form. Especially on RDLs and bent-over rows. Keep that back strong and safe.
- Breathe. Exhale through effort, and take short breaks only when needed.
- Stretch post-workout. Hips, hamstrings, and shoulders will thank you.
Why it Works:
This WOD is the ultimate combo of strength training and endurance workout. It hits every major muscle group while building coordination, balance, and mental grit. It’s the kind of training that gets you stronger, leaner, and more confident with every session.
Join the GRIT program today and see what our community of motivated, high-energy fitness fans is all about. Sign up for your FREE two-week trial now, and experience the most effective group fitness classes in Santa Clara.
Want to learn more about the GRIT program? Find all the info you need right here.