Golf Romeo India Tango: Fast-Paced. Full-Body. Fierce.
Don’t let the clever code name fool you—Golf Romeo India Tango is all business. This interval-based WOD delivers a nonstop mix of striking, strength, balance, and conditioning. With just 15 seconds to breathe and switch stations, the real challenge is staying focused through the fatigue.
Format:
For Time: 90 Seconds On / 15 Seconds to Switch
Stations:
- Jab / Cross / Hook / Sprawl → Cross / Hook / Uppercut
- 8x Bottoms-Up Press + 5x Paused Front Raise
- 12x TRX Rows + 8x TRX Mountain Climbers
- Roundhouse Kick → Switch Kick → Push Kick
- 8x Good Mornings + 8x RDLs
- 10x Basketball Lunge + Goblet Squat Hold
- 8x Double Unders + Freestyle Jump Rope
- 8x Box Jumps + 8x Decline Push-Ups
You’re rotating through a gauntlet of stations designed to keep your heart pounding and your muscles guessing. Each 90-second block demands control, intensity, and endurance. Combat meets strength, cardio meets core—it’s all in here.
Warm-Up Guidance (10 Minutes)
2 Rounds:
- 20 Jumping Jacks
- 10 Bodyweight Squats
- 5 Inchworms to Push-Up
- 10 Arm Circles (each direction)
- 10 Air Punches (Jab/Cross/Hook)
- 30 Seconds Jump Rope (or high knees)
Wrap with 5 dynamic leg swings per side and shoulder band pulls to prep your shoulders and hips for multi-plane movement.
At-Home Adaptations
Don’t have access to TRX, boxes, or a gym? You’re covered.
- TRX Rows: Substitute with bent-over rows using bands, dumbbells, or a backpack
- TRX Mountain Climbers: Regular mountain climbers on the floor
- Box Jumps: Use stairs, a sturdy chair, or squat jumps
- Decline Push-Ups: Do regular or incline push-ups
- Jump Rope: High knees, jumping jacks, or shadow skipping
- Kettlebell Moves: Swap for dumbbells or filled jugs
Stay creative. This WOD’s about effort, not equipment.
Coaching Tips
- Combat Combos: Keep strikes sharp and reactive—focus on form, not speed.
- Bottoms-Up Press: Control matters. Go lighter and stabilize that core.
- Front Raise (Paused): Don’t rush the pause—own it.
- Good Mornings + RDLs: Hinge properly—shoulders back, spine neutral.
- Box Jumps: Step down if fatigue sets in. Prioritize safe landings.
- Jump Rope: Don’t panic if you miss a double-under. Just keep moving.
- Goblet Hold: Hold tension. Don’t collapse at the bottom of the squat.
Why It Works
This isn’t just a workout—it’s a stimulus overload that builds skill and stamina. From explosive striking to static holds and dynamic plyo work, Golf Romeo India Tango trains coordination, strength endurance, and real-time mental focus. It’s a signature GRIT blend: combat fitness with functional power and fast-paced transitions.
Whether you’re leveling up your group fitness in Santa Clara or following from home, this WOD brings the heat.
Ready to Train Like This?
Ready to hit a group fitness class that fuses combat moves with smart strength? The GRIT fitness program is built to challenge every level—no guesswork, no ego, just high-energy workouts and real results.
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