Army of 11 – Academy of Self Defense

Army of 11: A GRIT WOD That Trains You Like a Unit, Moves You Like a Machine

Today’s GRIT WOD is not here to mess around. “Army of 11” is a power-packed, timed workout built to push your limits and forge next-level grit — the kind that doesn’t quit when your legs are on fire and your heart’s racing. You’re rolling through six grueling stations, each packed with double-duty drills. 90 seconds of all-out work, followed by a quick 15-second switch — that’s your only breather.

This workout is a full-body smash: strength, cardio, mobility, and control. Whether you’re training in person at the Academy of Self Defense in Santa Clara or grinding through it at home, this WOD will make you feel like you’re part of something tougher than solo sweat sessions — an army of GRIT.

WOD: Army of 11

Format: For Time — 90 seconds on, 15 seconds to switch

1. 1-2-3-6 Sprawl
   Fast-paced combo with explosive sprawls to keep your reaction time sharp and your lungs working overtime.
2. Goblet Squat x8 / KB Swing x8
   Lower-body blast! These alternate every round — squats for strength, swings for power and cardio.
3. Rear Hook / Switch Kick / Push Kick
   A striking series to sharpen your combat fitness. Drive those kicks with intention.
4. KB Chest Press x8 / Bent-Over KB Fly x8
   Build upper-body strength and postural muscle endurance. Press hard, fly with control.
5. Banded Good Morning x8 / Banded Lunge x8
   Hinge. Step. Burn. These moves hit glutes, hamstrings, and stability muscles all at once.
6. Upright KB Row x8 / KB Shoulder Press x8
   Pull and press — your delts, traps, and arms will feel every rep.

Warm-Up Recommendations

Start with 5–7 minutes of dynamic movement:

• Jumping jacks or high knees
• Bodyweight squats
• Arm circles and cross-body swings
• Light KB deadlifts and press-outs

Then, run through each movement once at 50% effort to prime your body and dial in form.

Home Workout Modifications

No gym? No problem.

• Use dumbbells or a heavy backpack for goblet squats and swings.
• Bodyweight strikes for kick drills.
• Resistance bands or towel resistance for good mornings.
• Water jugs or soup cans sub in for KB presses and rows.
• Focus on tempo if you’re going lighter — slow it down to make it burn.

Coaching Tips

• Pace each station. 90 seconds is longer than it sounds when you’re working hard.
• Count your reps and record them. Try to match or beat them in the next round.
• Keep transitions tight. That 15 seconds is gold. Breathe, reset, and move.
• Control your KB. Don’t let momentum take over — especially in swings, rows, and flys.
• Striking rounds? Commit. Visualize an opponent. Make each hit matter.

You don’t need fancy gear or a perfect body to crush this workout. You just need effort. GRIT doesn’t care how you start — only that you show up, push hard, and stay with it. That’s what the GRIT fitness program at the Academy of Self Defense is all about: real people, real effort, real results.

Join our community, test your limits, and move like the Army of 11.

👉 Start your free two-week trial today.
Or learn more about the GRIT program’s strength-building, community-driven workouts here:
👉 GRIT Fitness Program Info