Rox and Row WOD
Sometimes the hardest workouts are the simplest ones. Rox and Row is straightforward on paper, but the volume and endurance demand make it a serious test of strength and stamina. From heavy rows to endless carries and lunges, this one isn’t about speed—it’s about staying in the fight until the very last lap.
If you’re looking for group fitness classes in Santa Clara that will push every part of your body while keeping the energy high, this WOD delivers.
Format
- Rep challenges + distance laps
- Strength and conditioning blend
- Grit required: maximum
PART 1: Reps for Strength & Core
- 50 Renegade Rows
Pull strength meets core stability. Keep the hips square and row with control. - 50 KB Jump Squats
Explosive power for the legs, lungs, and heart rate. Jump high, land soft. - 100 Sit-Up & Toss
A core crusher with a twist—literally. Sit-ups plus overhead tosses test endurance and power.
PART 2: Laps for Endurance
- 10 Laps Burpee Broad Jump
Burpees plus distance = pure grit. Each jump eats the floor, each burpee drains the tank. - 10 Laps Farmers Carry
Grip, traps, and mental toughness. Hold strong and keep moving. - 10 Laps Walking Lunges
Finish with a quad and glute burn that feels endless. Each step is a victory.
Coach Tips
- Break the reps into manageable sets—don’t blow out early.
- On renegade rows, brace your core. Avoid rocking side to side.
- Farmers carries: breathe and focus on posture. Shoulders back, core tight.
- The laps are as mental as they are physical—find a rhythm and commit.
At-Home Modifications
- Renegade Rows: Use dumbbells, water bottles, or just bodyweight shoulder taps.
- KB Jump Squats: Do air squats or squat pulses.
- Sit-Up & Toss: Toss a pillow or just reach overhead.
- Burpee Broad Jumps: Sub burpee-to-jump-in-place.
- Farmers Carry: Use grocery bags, buckets, or anything heavy.
- Walking Lunges: Bodyweight or with household items for added load.
Warm-Up Guidance
Start with:
- 2 minutes jump rope or fast feet
- Shoulder rolls + plank shoulder taps
- Air squats + lunges
- Light carries or marches
Then practice 5 reps of each movement with lighter load or bodyweight.
Final Thoughts
Rox and Row is the kind of WOD that builds both grit and grit endurance. It’s not fancy—it’s functional, demanding, and effective. When you finish those final lunges, you’ll know you’ve done something that makes you stronger in every way.
That’s the heart of the GRIT fitness program at the Academy of Self Defense in Santa Clara: tough, community-driven workouts that anyone can step into—and everyone walks out stronger from.
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