GRIT-ROX II: The Endurance Brawler That Strikes Back
Some workouts are flashy. GRIT-ROX II is not. This one is practical, powerful, and rooted in the kind of training that actually makes you better. It’s a mix of functional movement, conditioning, and striking that builds strength where it counts—legs, lungs, grip, and grit.
You’ll move through five main stations:
- 50 SkiERGs
- 500m Row
- 50-step Farmer’s Carry
- 25 Lunges
- 15 Wall Balls
After each one? You throw 100 punches and 100 kicks—fast, sharp, focused.
Here’s what makes this WOD so effective: every movement has a job.
The SkiERG fires up your lats, triceps, and core while jacking up your heart rate. It mimics pulling power—a huge asset in both sport and everyday life. The rower keeps that cardio burn going while hitting the legs and back. You can’t fake your way through those two machines. They demand effort.
Then comes the farmer’s carry, which sounds simple… until your grip starts failing. Holding heavy weight while walking builds incredible core control and shoulder stability. It also forces posture—bad form gets exposed fast. Lunges kick in next, working single-leg strength and balance. They’re functional, they’re humbling, and they fire up those glutes. Finally, wall balls bring it all together: legs, arms, coordination, and stamina. It’s a power move in disguise.
And the strikes? That’s where GRIT sets itself apart. Throwing 100 punches and 100 kicks after every station isn’t just filler—it’s intention. You’re training rhythm, breathing, and precision under fatigue. Whether you’re hitting a bag or shadowboxing, it forces you to stay in the fight, not just survive the circuit.
Can’t Make It to Class? Do This from Home.
No SkiERG? No rower? No problem. You can get the same stimulus with a little creativity.
- SkiERG substitute: Do 50 squat-to-overheads (with or without weight), or 30 up-downs
- Rower alternative: Run or do 2 minutes of fast high knees or mountain climbers
- Farmer’s carry: Grab two water jugs, backpacks, or dumbbells—walk for 50 steps
- Lunges and wall balls: Stick with bodyweight if needed, or use a backpack for resistance
- Strikes: Shadowbox like you mean it—controlled, fast, full-body punches and kicks
Pro tip: If you’re doing this solo, set a timer for 25–30 minutes and aim for as many quality rounds as you can. Stay consistent. Rest just enough to catch your breath, then jump back in.
This WOD isn’t about looking good for the ‘gram. It’s about moving with power, building real strength, and staying sharp—especially when you’re tired. You don’t need fancy gear or perfect conditions. Just a willingness to show up and get after it.
Whether you’re training in the gym or getting gritty at home, GRIT-ROX II gets the job done.
Ready to train with a crew that pushes hard and supports harder? Try a free two-week trial at the Academy of Self Defense in Santa Clara:
👉 academyselfdefense.com/free-two-week-trial
Want to see what makes the GRIT fitness program one of the most well-rounded, high-energy group fitness classes around?
👉 academyselfdefense.com/programs/asd-grit