Redline 1: The GRIT WOD That Keeps You in the Red
Ready to hit your max? Today’s GRIT fitness program WOD—Redline 1—is short, sharp, and relentless. You’re going full throttle with an AMRAP (as many rounds as possible) that challenges your speed, coordination, strength, and cardio conditioning. Whether you’re just getting into group fitness classes or you’re a seasoned regular at the Academy of Self Defense in Santa Clara, this one’s for you.
The Workout (AMRAP):
- 30 Power Punches
- 20 Double Unders
- 10 Med Ball Pushups
- 5 Jump Squats
- 150 Meter Row
Simple moves. Big burn. Every piece of this WOD is meant to raise your heart rate and keep it there. The name Redline says it all.
Coaching Insight:
Power punches aren’t just about throwing fast hands—they’re about staying light on your feet, engaging your core, and maintaining tempo. Double unders? Stay relaxed, focus on rhythm. If they’re not in your wheelhouse yet, no shame—just swap in single unders (x2). Med ball pushups work your chest, triceps, and shoulders while adding stability demand. Jump squats build power and grit. And the row? That’s your full-body closer. Don’t coast through it.
Prep Tips:
- Get your shoulders and calves warmed up. Arm circles, jump rope, shoulder rolls.
- Practice your double unders before the clock starts, especially if they’re still new.
- Stay smooth. You’ll last longer moving efficiently than going 100% in round one.
Home Workout Options:
Don’t have access to a rower or med ball? You’re still in.
- Replace the 150m row with 30 mountain climbers or 200m sprint.
- Sub med ball pushups with standard pushups or pushups on dumbbells.
- No jump rope? Use high knees or mimic the jump rope motion with a towel.
This WOD is for every level. You scale it to your edge. Want to compete? Count your rounds. Want to survive? Set a steady pace and keep moving.
The GRIT program at ASD is all about community-driven strength and sweat. Redline 1 will leave you breathless, but you won’t be doing it alone.
Try it in person and feel the difference.
Claim your free 2-week trial at the Academy of Self Defense in Santa Clara or learn more about the GRIT fitness program.