A Workout That Demands More
Some WODs push. This one demands. “Keep It 110” isn’t just a clever name—it’s your mindset from start to finish. Today’s GRIT workout hits legs, lungs, and core in a stripped-down, high-output format. Four stations. Max effort. Zero excuses.
Let’s break it down.
Keep It 110 – GRIT WOD
- 100 Drop Set Goblet Squats
- Bag Work (Rounds or timed sets)
- Battle Ropes (Rounds or intervals)
- 10-Minute 6-Pack Builder (core circuit)
This one starts heavy with a massive leg burn—100 goblet squats using a drop set strategy. That means start heavy, lower the weight when needed, but don’t stop until you hit 100 reps. From there, it’s combat time with bag work, explosive arms and cardio with ropes, and a 10-minute core finisher that’ll set your abs on fire.
It’s grindy. It’s gritty. It’s straight-up GRIT.
Coaching Tips
- Drop Set Goblet Squats: Choose a weight that challenges you, then drop down in weight (not form) when legs start to fail.
- Bag Work: Work the combos. Move with intention. This isn’t just flailing—it’s power and control.
- Battle Ropes: Use full-body rhythm. Drive from the core, not just arms.
- Core Finisher: Treat the last 10 minutes like its own WOD. No slacking at the end.
Warm-Up Suggestions
You’ll want your legs, shoulders, and core primed. Try:
- 20 bodyweight squats
- 10 kettlebell swings (light)
- 30 seconds jump rope or fast feet
- 10 inchworms
- 20 seconds plank
- 10 alternating side lunges
Home Workout Options
No gym? Modify like this:
- Goblet Squats → Use a backpack, jug, or dumbbell
- Bag Work → Shadowboxing with speed + technique
- Battle Ropes → High knees + fast punches or towel slams
- Core Work → Same! Just carve out your space and bring the heat
You can still “Keep It 110” without any fancy gear. Just show up and move hard.
Why GRIT?
Because GRIT isn’t about doing the minimum—it’s about giving more than what’s expected. Whether you’re training in Santa Clara or sweating through this at home, this group fitness class is about going all in, even when it burns. “Keep It 110” is one of those WODs where effort is everything—and that’s where the results live.
Ready to push past 100?
Then let’s go. Try this workout as part of the GRIT fitness program at the Academy of Self Defense. Grab your free two-week trial or get the inside scoop on what makes GRIT the most motivating group fitness program in Santa Clara: GRIT Program Info. Time to go all in.