HEXA BOAR WOD: 6 Moves, All Grit, One Wild Finish
Say hello to HEXA BOAR—a powerhouse WOD that blends classic GRIT structure with compact intensity. With a 100-punch buy-in, a six-move strength and core combo in the middle, and a 50-kick buy-out, this one’s a total-body burner from start to finish.
It’s short, sharp, and aggressive—built for all levels, scalable on the fly, and designed to test your stamina, core, and combat readiness.
The WOD:
Buy-In:
🌀 100 Punches (non-stop, fast hands)
Then:
3–5 rounds of:
- 8 Renegade Rows
- 8 RAM Deadlifts
- 8 Med Ball Sit-Ups
- 8 Goblet Squats
Buy-Out:
🔥 50 Kicks (your choice: front, side, or roundhouse)
This is the kind of WOD that feels doable at the start… until it doesn’t. You’ve got to keep your form locked in and your focus sharp.
Warm-Up Guidance:
Get your joints moving and your heart rate up:
- 2 rounds:
- 10 jumping jacks
- 10 arm circles + shoulder taps
- 10 bodyweight squats
- 5 inchworms + push-up
- 30 seconds shadowboxing
Finish with 10 practice punches and 5 slow goblet squats.
At-Home Adaptations:
- No RAM? Use DBs or backpack for deadlifts.
- No med ball? Perform regular sit-ups with a plate or no weight.
- No KB for goblet squats? Use a dumbbell, backpack, or any weighted object.
- No equipment for rows? Sub plank shoulder taps or backpack renegade rows.
Coaching Tips:
- Punches: Stay light, fast, and sharp. Elbows in. Engage the core.
- Renegade Rows: Wide base, tight plank, no twisting. Row with purpose.
- Deadlifts: RAM tight to the body. Drive through the hips. No rushing.
- Med Ball Sit-Ups: Keep your feet grounded. Touch overhead and sit tall.
- Goblet Squats: Weight stays close. Chest stays tall. Don’t collapse forward.
- Kicks: Controlled and snappy. Don’t sacrifice form for speed.
Why It Works:
HEXA BOAR is a metabolic mini-beast. It hits:
- Upper body endurance (rows + punches)
- Posterior chain (deadlifts + squats)
- Core stability and strength (sit-ups + renegade rows)
- Explosive cardio output (punch/kick finishers)
It’s a great finisher, standalone burner, or midweek challenge. The mix of strength and strikes makes it perfect for building real-world, usable fitness.
Want workouts like this every week?
This is the kind of class we run every day in the fitness programs at the Academy of Self Defense in Santa Clara—combining combat energy, strength, and functional strength.
🔥 Start with a FREE 2-week trial:
👉 Click here to join
More info: Fitness Unlimited at ASD