Gimme All the Toys!! GRIT WOD: Every Toy. Every Muscle. All Out.
Today’s GRIT fitness program at the Academy of Self Defense in Santa Clara is all about variety and nonstop movement. We’re calling it Gimme All the Toys!! because, well, we’re using everything in the house. If it swings, rows, slams, or spins, it’s in play today.
Timed stations, AMRAP (as many reps as possible), and full-body work at every stop. This one will light you up from head to toe, boost your cardio, challenge your strength, and leave you drenched.
Here’s your WOD:
Timed Stations – AMRAP:
- Assault Bike
- Rower
- Battle Ropes
- Bagwork
- Renegade Rows
- Kettlebell Swings
- Med Ball Russian Twists
WOD Breakdown & Coaching Insight
Assault Bike
The air bike is pure metabolic fire. Arms, legs, lungs—all working hard. Find a steady pace but stay aggressive.
Rower
Drive from your legs, pull with your back and arms. Efficient form keeps you moving fast without burning out early.
Battle Ropes
Grip strength, shoulder endurance, and full-body cardio. Keep the ropes moving with steady, powerful waves.
Bagwork
Strike with purpose. Mix punches, kicks, and combos. Bagwork builds real combat conditioning while keeping your heart rate up.
Renegade Rows
Plank and pull. This move hits your core, back, chest, and arms all at once. Control your movement to avoid swaying.
Kettlebell Swings
Explosive hip power with every swing. Stay tight through your core and let your hips do the work.
Med Ball Russian Twists
Oblique burner. Keep your chest up and core engaged. Move the ball with control and purpose.
Coaching Prep Tips
- Warm Up Smart: Include full-body dynamic stretches and light rounds of each station to get your body primed.
- Focus on Control: It’s AMRAP, but keep your form clean, especially on swings and rows.
- Breathe & Recover: Use transitions to get your breath under control.
- Modify as Needed: Lighter weights, slower pace, or simplified moves can keep you in the game.
At-Home Modifications
If you don’t have access to all the equipment, you can still hit the full-body feel.
- Assault Bike: Do fast high knees or squat jumps.
- Rower: Substitute mountain climbers or jump squats.
- Battle Ropes: Use light dumbbell punches or towel slams.
- Bagwork: Shadowbox with speed and power.
- Renegade Rows: Use dumbbells or do plank rows without weights.
- KB Swings: Sub with hip bridges or air swings.
- Russian Twists: Use any weighted object or bodyweight only.
Why Gimme All the Toys!! Works
This is GRIT programming at its finest—total-body engagement with constant variety. You’re never stuck doing one thing too long, but every station hits hard. You’ll build strength, sharpen your cardio, and push your endurance while keeping things fun and fast-paced.
Come play with all the toys. Join the Academy of Self Defense in Santa Clara and try the GRIT fitness program for yourself. Grab your free two-week trial today!