ALI – The GRIT WOD That Hits Like a Heavyweight
This isn’t just a workout, it’s a rhythm. A fighter’s flow. “ALI” brings the heat with alternating rounds of fast-paced boxing and strength training—designed to test your stamina, sharpen your coordination, and leave your whole body smoked (in the best way).
Today’s WOD: “ALI”
Format: 1 minute per station, 3 total rounds
- Boxing
- Squats
- Boxing
- Push-Ups
- Boxing
- Lunges
- Boxing
- Leg Raises
- Boxing
- Sit-Ups
- Boxing
How It Works:
Each round runs like a circuit—one minute per station, rotating between high-energy boxing and targeted bodyweight moves. This combo keeps your heart rate spiked while working your legs, core, and upper body in alternating waves. It’s equal parts cardio blast and strength grind.
The Breakdown:
Boxing Rounds (6 total):
Quick combos, clean footwork, nonstop motion. These rounds aren’t for standing still—you’re staying light, reactive, and sharp. Coaches might call for combos, movement patterns, or freestyle flow.
Squats & Lunges:
You’re powering through compound lower body movements. Stay controlled on the squats, and drive through your heels. For lunges, aim for stability and depth. Burn guaranteed.
Push-Ups:
Simple doesn’t mean easy. You’ll feel this after your second round of boxing. Keep your core tight and modify as needed (incline or knee push-ups still build strength).
Leg Raises & Sit-Ups:
This is your core gauntlet. Leg Raises hammer the lower abs, and Sit-Ups close out the round with a classic burn. Breathe through them, and fight the urge to stop moving.
Coach Tips:
- Stay loose during boxing. Don’t muscle it—move like you’re dancing with purpose.
- Move smart between stations. 10 seconds is all you get—grab water, catch breath, reset.
- Pace your power. Round 1 feels fine, but Round 3 will punch back hard. Keep something in the tank.
At-Home Options:
No gloves? No problem.
- Boxing → Shadowbox with fast feet and high tempo
- Squats & Lunges → Weighted backpack or go bodyweight
- Push-Ups → Knees or incline on a sturdy surface
- Leg Raises & Sit-Ups → Use a mat or towel on hard floor
Want a little extra? Throw in jumping squats and walking lunges to raise intensity.
Why This WOD Matters:
“ALI” trains more than your muscles. It sharpens your reaction time, builds mental focus, and keeps your body guessing. With the right pace and push, it becomes more than a workout—it’s a sparring session with your limits.
Ready to step in the ring?
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