Hawaiian Rollercoaster Ride

Ride the Waves with the Hawaiian Rollercoaster Ride WOD

Get ready for an exciting and challenging workout with today’s WOD: Hawaiian Rollercoaster Ride. The GRIT program at the Academy of Self Defense in Santa Clara presents a fun and dynamic AMRAP (As Many Rounds As Possible) session that will test your strength, endurance, and overall fitness. Perfect for all fitness levels, this workout will leave you feeling invigorated and accomplished.

What to Expect in Today’s WOD

Hawaiian Rollercoaster Ride is a timed AMRAP workout that alternates between kneeling and standing positions to target various muscle groups and enhance overall stability and strength. The goal is to complete as many rounds as possible within the set time frame.

AMRAP Structure:


  • Push-Up/Burpee:
    • Start in a kneeling position for push-ups to engage your chest, shoulders, and triceps. Then, transition to standing burpees for a full-body cardio burst.
  • Clean:
    • Perform cleans from a kneeling position to focus on explosive power and core stability. Then, transition to standing cleans to engage your legs and full body.
  • Press:
    • Alternate between kneeling and standing shoulder presses to build upper body strength and stability.
  • Windmill:
    • Perform kneeling windmills to target your obliques and shoulders, then transition to standing windmills for a full-body stretch and balance exercise.
  • Tricep Press/Halo:
    • Alternate between tricep presses in a kneeling position to isolate the triceps and halo rotations to improve shoulder mobility and core engagement.
  • Bicep Curl/Bicep Hold:
    • Perform kneeling bicep curls for focused arm work, then transition to standing bicep holds to build endurance and strength.

Exercise Modifications and Equipment Alternatives

If you don’t have access to specific equipment, here are some modifications:

  • Push-Up/Burpee: No equipment needed; adjust intensity as required.
  • Clean: Use dumbbells, resistance bands, or any weighted household item.
  • Press: Substitute with water bottles or any weighted household item.
  • Windmill: No equipment needed; focus on form and range of motion.
  • Tricep Press/Halo: Use a dumbbell, water bottle, or any weighted household item.
  • Bicep Curl/Bicep Hold: Use resistance bands, dumbbells, or any weighted item.

Tips for Maximizing Your Workout

  1. Warm-Up: Start with 5-10 minutes of light cardio and dynamic stretches to prepare your muscles and joints.
  2. Focus on Form: Proper technique is crucial to prevent injuries and ensure you’re getting the most out of each exercise.
  3. Pace Yourself: Maintain a steady pace to complete as many rounds as possible within the time frame.
  4. Stay Hydrated: Keep water handy and take sips during brief rest periods.
  5. Cool Down: Finish with a cool-down session, including static stretches to aid muscle recovery and improve flexibility.

Join the Community

We love seeing your progress! Share your Hawaiian Rollercoaster Ride workout experience on social media and tag the Academy of Self Defense. Let’s inspire and motivate each other to reach our fitness goals.

Ready to experience the power of the GRIT program firsthand? Sign up for a free trial class today and join our online community for more dynamic and challenging workouts. \