If you’re looking for a group fitness class in Santa Clara that brings the energy, intensity, and a full-body challenge—this WOD is it. “Johnson is Watching!” isn’t just a clever name. It’s a warning. This GRIT-style endurance workout will test your strength, coordination, and cardio under pressure. You’ve got 90 seconds of work, 15 seconds of rest per movement. No fluff. No filler. Just fire.
Today’s WOD: “Johnson is Watching!”
For Time:
90 seconds on, 15 seconds rest between exercises
- Clapping Push-Ups
- Freestyle Punches
- Pull-Ups
- Freestyle Kicks
- KB Bottoms-Up Press
- KB Swings
- Goblet Squat
- Sit-Ups with Punches
It’s a grinder. Expect to be out of breath, pumped up, and seriously proud when you finish.
Coach’s Tips:
Start Smart. Don’t redline on your clapping push-ups. You’ve got a long road ahead, and this WOD rewards pacing more than peacocking.
Mind Your Mechanics. The bottoms-up press will humble you quick. Keep your wrist strong and your core tight. Stability is the game here.
Fight Through the Freestyle. Kicks and punches might feel like a break, but they’re a chance to work on speed, accuracy, and flow—without overthinking.
At-Home Options:
No gym? No excuses. Here’s how to modify this WOD at home.
- Clapping Push-Ups → Explosive Push-Ups on Knees
- Freestyle Punches → Shadowboxing
- Pull-Ups → Towel Rows Under a Table or Resistance Band Pulls
- Freestyle Kicks → Air Kicks or Knee Drives
- KB Bottoms-Up Press → Dumbbell Press w/ Slow Lower
- KB Swings → Backpack Swings or Dumbbell Swings
- Goblet Squat → Weighted Squat (use a jug, bookbag, etc.)
- Sit-Ups w/ Punches → Crunches + Fast Punches
This WOD is designed to get your heart pounding and your muscles burning whether you’re at the Academy of Self Defense or in your garage. It’s part of what makes the GRIT fitness program so accessible—and addicting.
Want More Workouts Like This?
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