The JR Experience: Strength, Control, and Power
Some workouts are about speed. Others are about endurance. The JR Experience is about control, precision, and full-body strength. This WOD takes simple but effective movements and combines them into a compact yet powerful workout that challenges your balance, coordination, and muscular endurance.
This isn’t a race. It’s about execution. Every rep should be intentional and strong. If you rush through it, you’ll miss out on the benefits of true functional strength training.
The JR Experience WOD
- 10 Kettlebell Swings – Power comes from the hips, not the arms. Keep control and engage your core.
- 10 Presses – Overhead strength is key for combat fitness and overall stability.
- 10 Windmills – A combination of mobility, core strength, and balance.
- 10 Renegade Rows – Core engagement and upper body control come together in this movement.
How to Make the Most of This Workout
Slow down. The goal isn’t speed but execution. Each movement should feel controlled and strong.
Pick a weight that challenges you but allows for good form. If your windmill or press gets sloppy, go lighter and focus on stability.
Core engagement is everything. From swings to rows, your midsection is working hard. Brace it with every rep.
Try for multiple rounds. Aim for three to five rounds depending on your fitness level. For an extra challenge, try an EMOM format—Every Minute on the Minute for ten minutes.
Why This Workout Works
The JR Experience is designed to build:
- Functional strength that translates to real-life movements
- Core stability that improves posture and athletic performance
- Muscular endurance to keep you going longer
- Total-body coordination through controlled movement patterns
These are the kinds of exercises that create real-world strength, whether you’re in the gym, in a fight, or just navigating life.
Get the Full GRIT Experience
This workout is just a small part of the GRIT program at the Academy of Self Defense in Santa Clara. If you want more combat fitness, more strength training, and more challenge, this is the place to be.
Try GRIT for two weeks free.