This Is the Way
If you like fast transitions, high volume, and no wasted time, you’ll love this one. This Is the Way brings eight diverse movements, each performed for 90 seconds of work with 15 seconds to switch, building a full-body effort that trains endurance, strength, and power… this is the way.
The WOD: This Is the Way
Format: For Time
90 seconds of work / 15 seconds to transition
- 100 Punches in 90 Seconds
- Upright Kettlebell Row
- Knuckle Push-Ups
- Box Jumps
- Double Unders
- Kettlebell Shrugs
- Basketball Lunges
- 50 Kicks in 90 Seconds
This WOD is about staying ready, mentally and physically. There’s no time to zone out between stations. You have to push, pivot, and power through like your next move depends on it (because it does).
Warm-Up Suggestions
Dial up your mobility and get your heart rate primed:
- 20 Shoulder Circles
- 15 Air Squats
- 20 Jumping Jacks
- 10 Pushups (or incline)
- 30 seconds Jump Rope
- 10 Walking Lunges
- Shadow box: 30 seconds light punches + 10 kicks
At Home Modifications
No rope, box, or KB? Here’s how to adapt:
- Punches → Shadow box with quick tempo and intent
- Upright Row → Use resistance bands or backpack
- Knuckle Push-Ups → Regular push-ups or incline on fists
- Box Jumps → Broad jumps, stair jumps, or jump squats
- Double Unders → Ghost rope jumps or fast high knees
- KB Shrugs → Hold anything heavy (bags, jugs)
- Basketball Lunges → Simulate bounce or use medicine ball
- Kicks → Shadow kicking with speed and precision
Coaching Tips
- Punches: Stay sharp. Quick, clean punches—not sloppy swings.
- Upright Rows: Elbows high, core braced, back straight.
- Knuckle Push-Ups: Keep wrists aligned and elbows tracking properly. Use padding if needed.
- Box Jumps: Land softly. Reset every time to avoid burnout or tripping.
- Double Unders: Relax the arms. It’s about rhythm, not speed.
- Shrugs: Don’t roll—just lift and squeeze the traps at the top.
- Basketball Lunges: Low, athletic stance with explosive push-off.
- Kicks: Controlled strikes, not wild swings. Aim with purpose.
Why This WOD Works
This Is the Way challenges you to shift gears, stay engaged, and stay explosive under fatigue. With time-based intervals instead of rep counts, you can focus on intensity and consistency. You’re training strength, agility, and reactive power all at once, every movement pulling from a different skill set. This WOD doesn’t just build fitness. It builds fighters.