WOD Spotlight: Slayer! Core Meets Combat in This Full-Body Crusher
Looking for a group fitness class in Santa Clara that leaves nothing behind? “Slayer!” is the kind of WOD that challenges your grit, torches your core, and brings the heat from head to toe. Whether you’re in the GRIT room at the Academy of Self Defense or grinding through a home workout option, this one delivers.
Today’s WOD: Slayer!
- 20 V-Ups
- 20 Snatches (Dumbbell or Kettlebell)
- 10 Pit Masters
- 40 Battle Ropes
- 20 KB Thrusters
- 20 One-Leg Deadlifts (10 each side)
- 10 Knee Tuck Pull-Ups
WOD Breakdown
Core engagement kicks things off with V-ups to wake up the midline. You’ll need that core bracing for the snatches—each rep is a shot of power from the hips, testing coordination and drive. The Pit Masters crank up the intensity with a fusion of sprawls and uppercuts, adding that combat fitness edge GRIT is known for.
Just when you think you’re catching your breath, 40 battle rope slams flip the switch again—pure intensity, max output. Keep that rhythm rolling into KB thrusters, which light up your legs, glutes, and shoulders all at once. Then balance it out with single-leg deadlifts, building posterior chain strength and unilateral control.
Finally, knee tuck pull-ups bring it all back to the core—and grip. Jump or kip into that explosive tuck. It’s a finisher that burns.
Warm-Up Guidance
Before you dive in, hit this quick prep:
- 2 rounds:
- 10 air squats
- 10 scap pull-ups or band rows
- 10 reverse lunges
- 10 toe touches
- 20 jumping jacks
Add 30 seconds of jump rope or fast feet to spike the heart rate. This gets your shoulders warm, core activated, and grip ready.
At-Home Adaptations
No gear? No problem. Try:
- V-ups ➝ Hollow rocks or sit-ups
- Snatches ➝ Backpack power snatches
- Pit Masters ➝ Sprawl + shadow uppercuts
- Battle ropes ➝ 40 jump squats or fast feet punches
- KB Thrusters ➝ Dumbbells or bodyweight squat + press
- One-leg DL ➝ Use gallon jug or bodyweight with slow tempo
- Knee tuck pull-ups ➝ Tuck jumps or high knees
You can still hit every movement pattern—just stay sharp with tempo and intent.
Coaching Tips
- Use moderate weights that challenge form but don’t compromise control.
- Break up big reps (like V-ups or ropes) early if needed.
- Keep core tight on deadlifts—hinge from the hips, not the low back.
- Scale pull-ups to leg-assisted or rows if needed—tuck jumps work too!
- Focus on quality over speed. Sloppy reps don’t build strength—they build habits.
This one’s a gritty, grindy, core-smashing session that’s straight out of the GRIT playbook. The kind of workout where you earn every rep and finish standing taller. Want to train like this with a community that shows up and shows out?
🔥 Try two weeks free: academyselfdefense.com/free-two-week-trial
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