Pick Your Poison: This AMRAP Hits Every Angle (and Muscle Group)
If you’re walking into the Academy of Self Defense in Santa Clara today, get ready to choose your favorite kind of pain. “Pick Your Poison” is an AMRAP-style GRIT WOD stacked with functional movements, classic strength exercises, and serious endurance work.
Today’s WOD:
AMRAP (As Many Rounds As Possible)
- 10 Man Makers
- 10 Push-Ups
- 20 Halos (Right + Left)
- 20 Pit Masters
- 40 Bent Over Rows
- 10 Turkish Get-Ups
- 15 Glower Sprawls
What Makes This WOD Tick
This workout is all about grind and grit. Every movement hits multiple muscle groups, but together? You’re training strength, cardio, and mental toughness in one tidy, sweaty package.
Man Makers kick things off with full-body chaos. Push-up, row, clean, squat, press—these demand both power and precision. Follow it up with classic push-ups to keep the upper body fired up.
Halos give your shoulders and core a dynamic twist—20 total, alternating directions to stay balanced.
Then it’s Pit Masters—a GRIT staple that mixes lateral movement with punching mechanics. Quick feet, tight core, sharp punches.
The 40 Bent Over Rows add volume. Don’t rush these—keep your back flat, elbows tight, and squeeze those shoulder blades. Your posterior chain will thank you.
Turkish Get-Ups slow the pace down but dial up the control and focus. One of the most functional, total-body moves in the game.
And finally, Glower Sprawls. Think of them as the spicier cousin of a burpee. They spike the heart rate and demand agility.
Coach Tips:
- Pace yourself. This isn’t a sprint. With high-rep sets and full-body moves, blow up too early and you’ll crawl by minute 10.
- Focus on form. Especially for TGU and Bent Over Rows. Clean movement equals safe movement.
- Break reps early. Two sets of 20 rows is better than one ugly 40.
At-Home Modifications:
No equipment? No problem.
- Man Makers → Push-Up + Shoulder Tap + Air Squat + Jump Press
- Bent Over Rows → Backpack Rows or Towel Rows
- Halos → Use a gallon jug or light backpack
- Turkish Get-Ups → Bodyweight or use a shoe for stability work
- Pit Masters + Glower Sprawls → Stay true, no sub needed
Wrap-Up:
“Pick Your Poison” is a choose-your-own-suffering kind of WOD—but the kind you walk away from stronger. Whether you’re crushing this at the Academy or at home, this session builds real-world strength and cardio grit. Show up, move well, and surprise yourself.
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