Power Play WOD – Strength, Stamina, and Total-Body Burn

Some workouts test your endurance. Others build strength. The Power Play WOD does both—while pushing you past your limits. This full-body workout is designed to challenge every major muscle group with short, intense bursts of movement.

At 45 seconds per exercise, this WOD is built for maximum effort and minimal rest, making it the perfect way to build power, endurance, and functional strength. If you’re looking for a workout that will leave your muscles burning and your heart pumping, Power Play delivers.

The Power Play WOD

The workout is split into three rounds, each targeting a different part of the body. You’ll move from upper body strength, to lower body power, and finish with a core-focused round that will challenge your endurance to the end.

Each movement is performed for 45 seconds, meaning there’s no time to take it easy. Stay focused, push through the burn, and give everything you’ve got.

Round 1: Upper Body Blast

• Push-Ups – Build chest, shoulder, and triceps strength while engaging your core.
• Dumbbell Shoulder Press – Drive the dumbbells overhead for stronger shoulders and upper body endurance.
• Plank to Shoulder Taps – Test your core stability while reinforcing shoulder control.
• Tricep Dips – Strengthen the arms and improve pressing power with bodyweight resistance.

Round 2: Lower Body Fire

• Dumbbell Squats – Strengthen quads, hamstrings, and glutes while keeping the core engaged.
• Dumbbell Lunges – A single-leg movement that builds balance, coordination, and leg endurance.
• Squat Hold – A brutal test of strength and mental toughness—hold strong.
• Dumbbell Side Lunges – Work your legs in all directions, improving mobility and strength.

Round 3: Core Crusher

This final round is all about maintaining control and pushing through fatigue. Expect planks, Russian twists, leg raises, or variations that target deep core muscles to finish off the workout strong.

Scaling Options

This WOD is designed to be challenging for all fitness levels. Modify as needed:

• Beginner: Perform push-ups from the knees, use lighter dumbbells, and shorten squat holds if necessary.
• Advanced: Add weight, increase rep speed, or extend each round to 60 seconds per movement for an extra challenge.

Tips to Maximize the Power Play WOD

• Keep the Pace: 45 seconds is long enough to build serious strength and endurance. Find a rhythm and keep moving.
• Control the Movements: Stay engaged with proper form to avoid unnecessary fatigue or strain.
• Push Harder Every Round: Each round, challenge yourself to deepen the squat, press heavier, or move faster.

Power Play isn’t just about finishing—it’s about pushing past limits and discovering how strong you really are.

Ready to Train?

Join us at the Academy of Self Defense in Santa Clara and take on Power Play with the support of our expert coaches and high-energy community.

Try a FREE two-week trial and see why GRIT workouts are the best way to build strength, endurance, and confidence.