Mega(wo)man: Power, Precision, and Full-Body Fire
Today’s GRIT fitness program at the Academy of Self Defense in Santa Clara brings you a powerhouse workout called Mega(wo)man. This one brings combat, strength, cardio, and core into one perfect storm. Every station hits a different angle, keeping your muscles guessing and your heart rate jacked.
Freestyle strikes. Big lifts. Explosive slams. Controlled strength. This is the GRIT style: functional, sweaty, and fun.
Here’s your WOD:
- Freestyle Punches & Elbows
- Overhead or Rack Kettlebell Lunge
- Decline Push Up
- Rower
- TRX Bicep Curl
- Bag Slams
- Med Ball Rainbow
- Freestyle Kicks & Knees
WOD Breakdown & Coaching Insight
Freestyle Punches & Elbows
Start strong with fast hands and sharp elbows. This station gets your heart rate climbing while building coordination and speed.
Overhead or Rack Kettlebell Lunge
Total-body strength and stability. Overhead or rack position challenges your core, shoulders, and balance while your legs drive through each lunge.
Decline Push Up
Chest, shoulders, triceps, and core all firing. The decline angle adds intensity and helps build upper-body power.
Rower
Full-body cardio. Strong legs, a powerful pull, and steady breathing keep you efficient and fast.
TRX Bicep Curl
Isolation strength for the arms while maintaining full-body stability. Keep your body tight and controlled throughout the movement.
Bag Slams
Explosive full-body movement. Engage your hips, core, and upper body as you drive the bag down with force.
Med Ball Rainbow
Core burner with rotation. Move the ball in a controlled arc from side to side, keeping your abs and obliques under constant tension.
Freestyle Kicks & Knees
Finish with combat flair. Fire your kicks and knees with speed, balance, and control to cap off the round.
Coaching Prep Tips
- Warm Up Completely: Loosen your hips, shoulders, wrists, and core. Practice a few reps of each move to dial in form.
- Pace the Combos: Control your breathing on strikes and slams, and stay smooth on the TRX and lunges.
- Modify as Needed: Your coach has adjustments for every level, especially on declines and overhead work.
- Stay Tight on Form: Don’t sacrifice movement quality for speed, especially on complex moves like overhead lunges and rainbows.
At-Home Modifications
Don’t have equipment? You can still hit Mega(wo)man at home:
- Freestyle Punches & Elbows: Shadowbox with focus.
- KB Lunge: Use dumbbells, a backpack, or bodyweight lunges.
- Decline Push Up: Use a stable bench or substitute regular push ups.
- Rower: Substitute mountain climbers or burpees.
- TRX Bicep Curl: Use resistance bands or light dumbbells.
- Bag Slams: Use a heavy pillow, sandbag, or mimic the movement.
- Med Ball Rainbow: Use any weighted object.
- Freestyle Kicks & Knees: Shadow kicks and knee strikes.
Why Mega(wo)man Works
Mega(wo)man brings together strength, endurance, and combat skills in one balanced session. You’ll train every major muscle group, sharpen your cardio, and practice functional movement patterns that carry over to real-world strength. This is classic GRIT: fun, challenging, and scalable for all fitness levels.
Want to see how powerful you can feel? Come try Mega(wo)man and the full GRIT program at Academy of Self Defense in Santa Clara. Grab your free two-week trial today!