The GRIT WOD That Doesn’t Quit
This one comes straight from the playful, chaotic brain of Coach James—and it’s part of the legendary Whiskey WOD series. (Yes, that Whiskey—the massive Doberman-Husky mix who’ll knock you over with love before you even finish your warm-up.) Like the pup, this workout looks sweet at first… but it’s strong, fast, and leaves a serious impression.
Welcome to Tabata A-Lotta #5—a bodyweight strength-and-stamina burner packed into quickfire intervals. Tabata means 20 seconds of work, 10 seconds of rest, repeated 8 times per movement pairing. But don’t be fooled by the format—it adds up fast. And it hits everywhere.
Here’s what’s on the board:
- KickBacks – Straight Arm Hold
A glute burner with a still-core bonus. Don’t drop those arms—hold them up and stay active. - Squats – Upstairs/Downstairs
Legs on fire. Alternate between squats and fast step-ups (or jump squats if you’re grounded). Mobility meets muscle. - Push-Ups – Rest/Plank
There is no rest. Just a sneaky plank while your arms recover. Keep your core braced and shoulders stacked. - Fire Hydrants – Hold/Pulse
Yup, you’re gonna feel silly—and sore. It’s glutes and hips all the way. Isolate and feel the burn. - Overhead Press – Curl
Light weights, high volume, major fatigue. Shoulders and arms take a beating in this one. - Weighted V’s – Rest
Core work with a twist. Rest between rounds or hold the V for max challenge. - Arm Strikes – Leg Strikes
This is where combat fitness shows up. Strike fast, with control and intention. Don’t flail—fight.
How to Prep:
- Warm up wrists, shoulders, hips, and core
- Choose light to moderate weights for the press/curl pairing
- Clear a space—you’ll need room to move and maybe a towel for the sweat
At-Home Friendly Tips:
- No step? Do squat jumps or stair step-ups.
- No weights? Use water bottles or light household items.
- Low impact? Keep moves grounded and focus on form over speed.
Coach’s Insight:
The beauty of Tabata is how fast it sneaks up on you. This format rewards consistency and control. It’s not just about going hard—it’s about moving well, staying sharp, and pushing through the mental dips. Don’t worry if you burn out early in a set—just reset and come back stronger. And hey, if Whiskey could talk, he’d probably just tell you to keep going and then offer a tail wag at the end.
Want to see what a “Whiskey WOD” feels like in real life? (Spoiler: it’s better than it sounds.)
Try a free 2-week trial or check out the GRIT fitness program and get sweaty with the ASD crew.