Run It Back: 90 Seconds of Power, 8 Times Through
It’s go time. Run It Back is an interval-style GRIT WOD that hits everything—cardio, strength, and explosive movement. You’ll cycle through eight stations, hitting each for 90 seconds of focused work with just 15 seconds to switch. That tiny rest window? It’s all part of the challenge.
You’re not pacing here. You’re pushing. You’re dialing in form, breathing through fatigue, and firing on all cylinders.
The WOD (For Time):
90 seconds on, 15 seconds to switch
- Freestyle Punches
- Goblet Squat
- Med Ball Push-Up
- TRX Rows
- Single-Arm KB Overhead Press
- RDL (Romanian Deadlift)
- Clapping Push-Up
- Freestyle Kicks
Complete each station. Then… Run it back.
Warm-Up Tips:
Hit 2 rounds of:
- 30 seconds jump rope or shadowbox
- 10 air squats
- 5 push-ups
- 10 walking lunges
- 20 arm circles
Then: - Light dumbbell press + light RDLs
- Practice freestyle combos at half-speed
Coaching Tips:
- Freestyle Punches/Kicks: Movement should be controlled but aggressive. Stay light on your feet.
- Goblet Squats: Keep elbows tight and chest up. Depth matters more than speed.
- Med Ball Push-Ups: Keep your hands even and core tight. Modify to knees if needed.
- TRX Rows: Drive elbows back, squeeze shoulder blades.
- SA KB OH Press: Press straight up, no leaning. Core braced.
- RDLs: Hinge, don’t squat. Feel that stretch in your hamstrings.
- Clapping Push-Ups: Explosive power. Scale to hand release if needed.
- Transition fast. 15 seconds isn’t much—prep gear ahead of time.
At-Home Options:
No TRX? Sub bodyweight rows under a table or band rows.
No KB? Use a dumbbell, gallon jug, or backpack.
Med Ball? Swap for hands-on-floor push-ups or use a pillow.
Freestyle work needs no gear—just effort.
Final Thought:
Run It Back isn’t just a workout—it’s a test of consistency, hustle, and heart. You’ve got 90 seconds to give it everything at each station. And when you’re tired? You run it back anyway. That’s what GRIT is.
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