Summer Body Lock-In: Slow, Controlled, and Built for Muscle Burn
Today’s GRIT WOD is called “Summer Body Lock-In”—and it’s not your average sweat session. There’s no timer. No sprint. Just focused, muscle-building grind. This WOD slows things down and zeroes in on that mind-muscle connection. We’re talking iso holds, tempo reps, and supersets that’ll have your muscles shaking before you’re even halfway through.
This workout is a summer shred classic: perfect for those looking to build strength, definition, and control.
The WOD: Summer Body Lock-In
For Quality Reps (Not for Time)
Take your time. Feel every movement.
Lower Body Block:
- 50 B-Stance Goblet Squats w/ 3-Count Hold
- 50 B-Stance Romanian Deadlifts
- 50 Gorilla Rows
Upper Body Dumbbell Superset Block:
- 50 Bicep Curls
- 50 Arnold Press
- 50 Lateral Raises
- 50 Tricep Extensions
This one is all about muscle tension and control. It’s not a cardio blast. It’s a sculpt-and-burn mission.
Coaching Insight
- B-Stance = Stability + Isolation. It’s halfway between bilateral and single-leg. Forces your glutes and hammies to do real work.
- 3-Count Hold at the Bottom? Brutal. Don’t cheat it. That pause is where the gains live.
- Super Super Superset? Yup. Four dumbbell moves back-to-back. Keep form tight, rest between full rounds if needed.
- Gorilla Rows = Wide Back Goals. Hinge over, stay low, and row hard.
At-Home Modifications
No gym? Here’s how to make it work with minimal equipment.
- Goblet Squats → Backpack Squats or Bodyweight w/ Iso Hold
- B-Stance RDL → Use a backpack, jug, or bodyweight good mornings
- Gorilla Rows → Two jugs or bags; bend knees, flat back
- Curls, Press, Raises, Extensions → Use any consistent household weights
Remember: this WOD isn’t about what you lift, it’s how you lift it. Control is king.
Lock in That Summer Strength
This is a perfect blend of functional movement and aesthetic focus. Great for anyone who wants to move well and look strong doing it.
Want a whole program built like this? Come train with us in Santa Clara. Our GRIT fitness program brings you group fitness with real strategy—and zero fluff.