HYGRIT WOD: Power, Grit, and Rep-Driven Fire
Don’t let the name fool you—HYGRIT isn’t just a clever mashup. It’s a straight-up body shocker built for strength, endurance, and mental toughness. Whether you’re taking this one on at the Academy of Self Defense in Santa Clara or pushing through from your garage gym, HYGRIT demands hustle.
The WOD: HYGRIT
5 Movements:
- Front Raise
- Gorilla Row
- Dips
- Step Ups
- Thrusters
Rep Scheme:
- If you can’t rep 25+ in one go: 20 reps per movement
- If you can: 15 reps per movement
Yup, it flips the script. If you’re still building endurance, you’re doing more volume. If you’ve got power and control? You’re on the fast, heavy track. Either way, this WOD hits hard.
🔥 Warm-Up Suggestions:
Get those shoulders, legs, and lungs prepped:
- 1 minute light jump rope
- 10 shoulder circles (each direction)
- 15 alternating step-ups
- 10 pushups or incline pushups
- 10 bodyweight thrusters (no dumbbells)
💪 At-Home Adaptations:
No gym? No worries.
- Front Raise → Use resistance bands, canned goods, or water bottles
- Gorilla Row → Sub with bent-over backpack rows or single-arm rows with any weighted object
- Dips → Use a sturdy chair or couch edge
- Step Ups → Use stairs, a bench, or a solid box
- Thrusters → Use light weights, a jug, or even just bodyweight with explosive form
🧠 Coaching Tips:
- Front Raise: Control matters more than momentum. Go slow.
- Gorilla Row: Keep your back flat and core tight. Pull with your lats, not your traps.
- Dips: Modify with bent knees or feet on the ground if needed.
- Step Ups: Push through your front foot—don’t bounce off the back leg.
- Thrusters: Full depth squat, then drive the weights overhead in one motion. Breathe and brace.
👊 Why This WOD Works:
HYGRIT combines strength training with strategic rep adjustments, challenging everyone to go hard within their current level. You’re not just building muscle—you’re building grit. Five essential compound moves, zero filler. This is the kind of WOD that keeps your body guessing and growing.
Ready to feel the burn?
🔥 Your Move:
Come feel the HYGRIT difference in person. Join us for two free weeks of GRIT classes and see what Santa Clara’s most supportive fitness crew is all about.
👉 Claim your free two-week trial
or dive into the program here: GRIT fitness program
