Serious Firepower – Timed Strength, Full-Body Burn
Looking for a group fitness class in Santa Clara that blends serious strength and smart conditioning? Today’s GRIT WOD, Serious Firepower, is built around 90-second work intervals that torch muscle groups and test your mental grit.
With a mix of combat conditioning, explosive lifting, and relentless holds, this one’s a total-body bruiser.
Today’s WOD: Serious Firepower (For Time)
90 seconds on / 15 seconds to switch
- Hate & Discontent on the Bag
- Single Kettlebell Hammer Chest Press
- Echo Bike
- Alternating Static Hold Lateral Raise
- Kettlebell Good Mornings
- Half Rack Squat to Single-Arm Shoulder Press
- Push-Up with Renegade Row
- Freestyle Battle Rope
This is not AMRAP. It’s not for rounds. It’s for impact—and every station hits hard.
WOD Breakdown
You’ll cycle through 8 brutal movements, each designed to challenge a specific movement pattern or muscle group. The catch? You’ve got 90 seconds to go to war, then only 15 seconds to switch stations.
It kicks off with Hate & Discontent on the heavy bag—fast punches, aggressive combos, and pure GRIT. Then straight to a single KB hammer chest press, which forces your core and chest to stabilize and drive under tension.
The Echo Bike brings that fast-twitch fire back, torching your lungs and legs. Then you’re deep into a grinder: static hold lateral raises, one side working while the other burns. KB Good Mornings hit the posterior chain and force good hinge control. Next, half rack squats into single-arm shoulder presses demand leg drive, core bracing, and upper body finesse.
You’ll drop to the ground for push-ups with renegade rows—an upper-body and core combo that hits stabilizers hard. Finally, finish the round on freestyle battle rope. Fast hands. No pacing. End it like it started—aggressive.
Warm-Up Guidance
You’ll need to prep everything: shoulders, hips, and lungs.
- 2 rounds:
- 10 arm circles
- 10 banded good mornings or glute bridges
- 10 jump squats
- 10 shoulder taps
- 20 seconds of rope or bike
Ramp it up with a 30-second punching combo and a light dumbbell press to prime upper body activation.
At-Home Adaptations
If you’re working out at home:
- Hate & Discontent ➝ Shadowboxing or ground-and-pound drills
- KB Press ➝ Dumbbell or backpack press
- Echo Bike ➝ Jump rope or high knees
- Static Raise ➝ Water bottles or hold arms in T-position
- Good Mornings ➝ Bodyweight with slow tempo
- Half Rack Squat to Press ➝ Backpack or single DB
- Push-Up + Row ➝ No weight? Just add tempo
- Battle Rope ➝ Shadow slams or fast feet punches
Intensity matters more than equipment. Bring your own fire.
Coaching Tips
- Treat each station like a sprint-with-control. Max effort, but don’t blow out early.
- Use unilateral movements to your advantage—focus on balance and quality reps.
- For static holds, breathe through the burn and stay locked in.
- Keep transitions tight. Get set up fast and don’t waste your 90 seconds.
- Stay mentally present. This format rewards focus.
This is GRIT in its purest form: timed effort, minimal rest, and relentless movement. Strength meets strategy. Sweat meets structure. If you’re looking for group fitness that goes beyond the basics—this is it.
💥 Experience the burn firsthand with a free 2-week trial: academyselfdefense.com/free-two-week-trial
💥 Learn how GRIT builds full-body power with purpose: academyselfdefense.com/programs/asd-grit