ABC: The GRIT WOD That Hits Every Letter of the Burn
Today’s GRIT workout is brought to you by the letters A, B, C… and honestly, every other muscle in your body.
ABC is an AMRAP built around movement variety and nonstop engagement. You’ll alternate between explosive cardio, raw strength work, core-tightening holds, and dynamic carries. It’s not flashy. It’s functional. And it flat-out works.
Here’s your alphabet of effort:
- Alternating Reverse Lunges
Legs. Glutes. Balance. A simple move that hits hard when the volume stacks. - Breakdancer Burpees
Think burpee meets ground mobility. Full-body cardio, core work, and coordination all in one. - Calf Raises / Cross Body Hammer Curl Superset
Isolation meets pump. Superset these to torch your arms while your legs keep working. - Dead Hang
Grip strength test. Just hang. Sounds easy. Isn’t. Stay controlled, shoulders active. - Elbows on the Bag
Combat core, baby. Hold those planks with elbows on the heavy bag. Don’t sag. - Farmer’s Carry
Grip, posture, control. Grab a pair of weights and walk tall. It’s tougher than it looks. - Gassers
Short, fast sprints. Push your pace, recover quick, and do it again. Heart rate = sky high.
Prep Tips:
- Warm up your shoulders and grip for hangs and carries
- Practice breakdancers slow if they’re new—form first
- Moderate weights are best—light enough to move, heavy enough to work
At-Home Options:
No bag? Plank on the floor or sub in shoulder taps.
No space for sprints? Do high knees or mountain climbers for time.
No weights? Load up grocery bags, water jugs, or any heavy household item.
Coach’s Insight:
This is the kind of workout that teaches consistency. There’s no single knockout round here—it’s all about showing up for every rep, pacing yourself, and staying locked in. Every letter demands focus. Every move stacks. It’s the alphabet of grit, and it spells: WORK.
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