Johnson Has Seoul: Today’s GRIT WOD
Let’s bring the heat with this intense GRIT WOD! It’s all about balance, strength, and functional fitness, designed to push your limits while keeping your body in fighting shape. Whether you’re a combat fitness enthusiast or just looking for a killer workout, this WOD will leave you sweating and smiling. Perfect for all fitness levels, with modifications available, so everyone can jump in and crush it!
The Workout: Johnson Has Seoul
Complete 33 reps of each exercise. Focus on form, control, and your breathing as you move through this diverse mix of movements.
The Movements
- 33 TRX Rows
Use the TRX to pull your body weight, focusing on your back and biceps. Keep your core engaged to maintain stability.
Modification: No TRX? Substitute with dumbbell rows or resistance band rows. - 33 Snatch to Windmill
Combine a snatch with a windmill for a full-body challenge. This move works your shoulders, core, and flexibility.
Modification: Use a lighter weight or perform just the windmill portion. - 33 Oblique Crunches (Right)
Lie on your right side, stacking your legs, and crunch up while engaging your obliques.
Modification: Perform standing side bends with or without weights. - 33 4 Punch + Sprawl
Throw four strong punches, then drop into a sprawl. This is a cardio-combat combo to get your heart rate up.
Modification: Step back into a plank instead of sprawling. - 33 Wrestler Sit-Outs
A dynamic move that mimics a wrestler’s escape technique, engaging your core, shoulders, and hips.
Modification: Slow down the movement or perform alternating leg kicks from a tabletop position. - 33 Oblique Crunches (Left)
Repeat the oblique crunches on your left side for balanced core work. - 33 Suitcase Deadlifts
Hold a kettlebell or dumbbell on one side of your body and perform a deadlift. This challenges your core and balance.
Modification: Use lighter weights or perform regular deadlifts without the suitcase variation.
Tips for Success
- Warm-Up: Loosen up with light cardio and dynamic stretches. Include hip openers, arm swings, and side stretches to prep your body.
- Focus on Form: Slow down and prioritize proper technique, especially during movements like the snatch to windmill and suitcase deadlifts.
- Take Breaks: Don’t hesitate to rest between exercises. The goal is quality, not rushing through.
- Cool Down: Stretch out your entire body after finishing. Pay special attention to your shoulders, obliques, and hamstrings.
Join the GRIT Program
Workouts like this are better with a community cheering you on! At the Academy of Self Defense in Santa Clara, our GRIT program combines strength, endurance, and combat fitness in an inspiring group fitness class setting. Try us out with a free two-week trial and see how far you can go!