Savage Summer: Strength-Building, Sweat-Dripping, Full-Body GRIT Workout
This isn’t your average beach bod session—Savage Summer is pure grit and grind. It’s a single-round WOD loaded with heavy reps, targeted strength work, and a core finisher to keep you honest.
Here’s the lineup:
- 100 Kettlebell Swings
- 50 Single-Arm Rows
- 50 Lawnmower Rows
- 50 Romanian Deadlifts (RDLs)
- 50 Reverse Flys
- 50 Chest Presses
- 50 Tricep Extensions
- 100 Russian Twists
This is a high-volume strength workout, built to test your muscular endurance, mental focus, and grip strength. The volume forces you to pace, breathe, and dig deep as fatigue sets in.
Warm-Up Guidance
Before jumping into 500+ reps, your joints and muscles need to be primed. Keep the warm-up light, flowing, and strength-focused:
Dynamic Warm-Up (5–7 Minutes):
- 20 arm circles
- 10 bodyweight good mornings
- 10 bird-dogs
- 10 light kettlebell swings
- 10 shoulder taps
- 10 standing twist reaches
- 10 air rows with squeeze
Optional: Run through 5 reps of each movement in the workout with light weight to activate the muscles you’re about to torch.
At-Home Modifications
Working out from home? No problem. Use dumbbells, resistance bands, or even a loaded backpack.
- KB Swings → Backpack swings or squat to press
- SA Rows → One-arm bent-over backpack rows
- Lawnmower Rows → Same as SA row with more twist
- RDLs → Use household weights or slow bodyweight good mornings
- Reverse Flys → Cans, books, or light dumbbells
- Chest Press → Floor presses with backpack or bands
- Tricep Extension → Overhead extensions or dips on a chair
- Russian Twists → Use a water jug or just bodyweight
Coaching Tips
- KB Swings: Hinge at the hips, not the knees. Power through your glutes, not your arms.
- SA & Lawnmower Rows: Stay square through your torso. Focus on pulling with the back, not just the arm.
- RDLs: Maintain a flat back and soft knees. Stretch the hamstrings, then drive up strong.
- Reverse Flys: Keep it light and controlled. Lead with the pinkies and don’t shrug.
- Chest Press: Control the descent, don’t just drop the weight. Elbows should move naturally.
- Tricep Extensions: Keep elbows close and pointed forward. Don’t arch your back.
- Russian Twists: Keep your core tight. Tap with control, not speed.
This is about quality over quantity. Don’t race—grind it out with good form.
It’s summer, and this one’s savage. Over 500 reps of full-body strength work, zero fluff. You’ll walk out of class (or your living room) stronger, steadier, and soaked in sweat.
This is the kind of workout that builds strength and confidence. Want more of that? Come try GRIT at the Academy of Self Defense in Santa Clara. Our crew will keep you accountable and fired up.