GRIT-ROX x10: Push Power, Precision, and Pace
WOD Description:
Welcome to GRIT-ROX x10—a full-throttle, no-nonsense circuit designed to light up your engine and build grit from the ground up. This one’s simple on paper, but sneaky tough in practice. You’ll loop through 10 rounds of 7 movements, moving fast, staying sharp, and digging deep for every rep.
The WOD:
GRIT-ROX x10 (for time)
- 10 Clean & Press
- 10 Punches
- 10 Kicks
- 100m Row
- 10 Farmer’s Carry (steps or seconds)
- 10 Lunges (total or per leg, coach’s call)
- 10 Wallballs
Repeat all of that. Ten. Times.
Warm-Up Tips:
Start with 3 rounds of:
- 10 Air Squats
- 10 Arm Circles (each way)
- 10 Punch + Kick combos
- Light Row: 150m
- 20-second Farmer Hold
- 10 Wallball shots with just the ball or a med ball
Prime your shoulders and hips. Hit some light presses and lunges before diving in.
Coaching Tips:
- Pace early. 10 rounds is a mental game. Don’t redline in Round 1.
- Stay clean on Clean & Press. Keep your form tight—no sloppy reps.
- Punch + Kick with intent. Control, speed, and technique matter.
- Use the Row to reset breathing. But don’t coast.
- Farmer’s Carry = Core game. Keep posture upright and grip strong.
- Lunges are a trap. Keep ’em steady, no collapsing knees.
- Wallballs to finish each round? Brutal. Pace and breathe.
At-Home Version (No Row/Equipment?):
No problem—swap and scale:
- Clean & Press → Dumbbell or backpack press
- Row → 30 Mountain Climbers
- Farmer’s Carry → Dumbbell holds or 30-second loaded march
- Wallballs → Jump Squats or overhead ball toss with a pillow!
Final Thought:
This WOD isn’t about one perfect round. It’s about resilience through ten. Keep moving, stay sharp, and trust your training. Whether you’re in the gym or grinding at home, GRIT-ROX x10 is your chance to level up, mentally and physically.
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