Speed 2: The WOD That Fires Up Strength and Speed
Today’s GRIT workout at the Academy of Self Defense is all about speed, power, and agility. If you’re looking for a high-energy combat fitness challenge, this WOD is for you. It’s a mix of explosive movements, strength-building exercises, and heart-pounding endurance work—all designed to push you past your limits.
Whether you’re an experienced athlete or just getting started, this workout has modifications to fit all levels. Ready to test your speed? Let’s go!
The Speed 2 WOD
6 Lateral Burpees – Get low, explode up, and move side to side for extra agility training.
10 Alligator Rows – Core and upper body power move that works your back, shoulders, and arms.
20 Ninja Jumps / Prisoner Squats – Choose between explosive jumps or controlled squats to build strength.
2 Bag Slams – A short but powerful burst of strength training. Slam that bag with everything you’ve got!
35 Double Unders – Jump rope like a pro to fire up endurance and coordination.
Finisher: 100 Power Punches – Because no GRIT workout is complete without combat fitness intensity! Get in your stance and throw full-force punches to cap off this killer session.
Modifications for All Levels
💪 Beginner: Step burpees instead of jumping, regular jump rope instead of double unders, prisoner squats over ninja jumps.
🏋️ Advanced: Add a weighted vest, increase reps, or throw in harder variations of burpees and rows.
Maximize Your Performance
- Stay light on your feet—this workout is all about speed and control.
- Focus on good form, especially during jumps and punches.
- Keep your core engaged throughout, especially for burpees and alligator rows.
Join the GRIT Program at Academy of Self Defense!
This is just a taste of what our group fitness classes in Santa Clara bring to the table. GRIT is a full-body, high-intensity experience that mixes strength, endurance, and combat conditioning. Train with a community that pushes you to be your best. Start a free two week trial.