Go the Distance with This Combat AMRAP
If you’ve ever wondered what GRIT really means, meet today’s WOD: Delta. This high-octane AMRAP (As Many Rounds As Possible) is a test of stamina, strength, and mental push-through. It’s fast. It’s relentless. And it’s one of those workouts that reminds you exactly what you’re capable of.
“Delta” WOD
AMRAP (As Many Rounds As Possible)
- 20 KB Thrusters
- 20 Kettlebell Swings
- 20 KB Rows
- 20 Knuckle Push-ups
- 20 4-Punch + 1 Burpee Combos
- 40 Power Kicks
Your job? Get through as many rounds as you can in the time window. Every movement hits differently—thrusters for total-body power, swings for posterior chain fire, rows for upper back, and knuckle push-ups to challenge the arms and wrists. Then comes the spicy combo: 4 punches and a burpee (20 times). End with 40 power kicks to finish each round fighting strong.
This one burns. But it builds.
Warm-Up Guidance
Warm up with intent. You’ll need the shoulders, hips, and core firing on all cylinders:
- 10 bodyweight squats
- 10 arm circles each way
- 20 mountain climbers
- 10 kettlebell deadlifts (light)
- 5 push-ups
- 30 seconds shadowboxing
- 10 alternating kicks (slow & controlled)
Home Workout Options
No equipment? Modify and make it work:
- KB Thrusters → Backpack thrusters
- Swings → High pulls or air squats
- Rows → Bent-over backpack rows or renegade rows
- Knuckle Push-ups → Regular push-ups or on fists over a yoga mat
- Burpees & Punches → Shadowbox and jump
- Power Kicks → Stay as is!
You don’t need a gym to move with intensity—just grit and space to sweat.
Coaching Tips
- Set a pace: Don’t sprint the first round. Stay steady so you can keep moving.
- Use the hips: Swings and kicks rely on hip drive—snap, don’t muscle.
- Protect your hands: Knuckle push-ups? Go on mats or wrap fists for safety.
- Breathe through burpees: Inhale on the way down, exhale on the jump.
- Kick with intention: Controlled power over sloppy speed.
Why GRIT?
Because this isn’t your average group fitness class. GRIT is where conditioning meets community, and combat meets strength. “Delta” is just one snapshot of what makes this program different. You don’t just show up—you level up. And you do it alongside a crew that’s all in, just like you.
Ready to go the distance?
“Delta” is the kind of WOD that builds stamina and sharpens mindset. Want to feel that edge? Start your free two-week trial and try the GRIT fitness program at the Academy of Self Defense in Santa Clara. Or explore more about our all-levels, combat-inspired strength training on the GRIT program page. Let’s get to work.
