J’s: Jump, Press, and Power Through Today’s GRIT WOD
Today’s GRIT fitness program at the Academy of Self Defense in Santa Clara brings you a sneaky burner called J’s. Simple moves, but don’t let that fool you. The magic is in the pairing. We’re combining a foundational strength movement with a high-intensity explosive finisher for each round. Your muscles will work. Your lungs will burn. Your grit will grow.
Here’s your WOD:
- Squats followed by Jump Squats
- Lunges followed by Jump Lunges
- Chest Press followed by Burnout Punches
- Push Ups followed by Mountain Climber Arms
- Clean & Press followed by Burpees
WOD Breakdown & Coaching Insight
Squats + Jump Squats
First, build solid strength and form through bodyweight or loaded squats. Then immediately explode into jump squats for power and fast-twitch muscle activation.
Lunges + Jump Lunges
Step back into controlled lunges to engage glutes, quads, and balance. Then turn up the intensity with jump lunges, firing up your legs and heart rate.
Chest Press + Burnout Punches
Work your chest and shoulders with a weighted chest press. Follow that with fast, non-stop burnout punches to keep your arms pumping and your heart racing.
Push Ups + Mountain Climber Arms
Push ups train your chest, triceps, and core. Mountain climber arms keep your upper body under tension while spiking cardio.
Clean & Press + Burpees
The grand finale. The clean & press challenges coordination, strength, and control. Burpees finish it off with full-body metabolic fire.
Coaching Prep Tips
- Warm Up Well: Open up your hips, shoulders, and ankles. You’ll need full mobility to stay strong through all the jumps and presses.
- Pace Your Explosives: Don’t go 100% on the first round of jump movements. Build up so you can maintain good form.
- Breathe Through the Burn: The burnout sets will challenge your lungs as much as your muscles. Stay steady and breathe.
- Modify When Needed: Every explosive move has a low-impact version. Always better to modify than to stop.
At-Home Modifications
No gym? You can still crush this WOD at home.
- Squats & Jump Squats: Bodyweight works great. Use dumbbells, a backpack, or even a jug of water.
- Lunges & Jump Lunges: Bodyweight or low-impact reverse lunges.
- Chest Press & Burnout Punches: Use resistance bands, light weights, or press from the floor.
- Push Ups & Mountain Climbers: Knee push ups or incline push ups work. Do slow mountain climbers if needed.
- Clean & Press & Burpees: Use dumbbells or any weighted object. For burpees, step back instead of jumping.
Why J’s Works
This is classic GRIT. We pair strength with speed, control with power, and strength training with combat fitness elements. You’ll get stronger, faster, and more conditioned, all while building real-world athleticism. Whether you’re a beginner or seasoned vet, J’s will challenge your entire system.
You ready to build your GRIT? Join us at the Academy of Self Defense in Santa Clara. Claim your free two-week trial and experience the GRIT fitness program.