Attack the System: Core! – Stability, Strength, and 90-Second Grind Sets**
This WOD doesn’t just hit your core—it systematically challenges every part of it. “Attack the System: Core!” is built around high-intensity 90-second intervals, with just 15 seconds to switch stations. That format alone forces you to push hard, recover fast, and stay mentally locked in.
Each movement was selected to train a different aspect of core function: strength, endurance, anti-rotation, hip drive, posture, and dynamic stability. You’re not just crunching abs—you’re moving with intent from head to toe.
Here’s the lineup:
8 Rounds – 90 Seconds On / 15 Seconds to Switch:
- Bag Slams
- Goblet Squats
- Kettlebell Swings
- Diamond Push-Ups
- TRX Mountain Climbers
- Shoulder Taps
- Stir the Pot
- Kettlebell Hip Thrusters
This is a “for time” WOD—meaning you move station to station until the full circuit is complete. But the intensity is self-paced. If you go too hard too early, you’ll be crawling by round six. The real goal? Controlled effort, movement integrity, and consistent output across all stations.
Why This WOD Works
This isn’t just an ab burner—it’s a core system rewiring.
- Bag Slams train total-body power and core-to-ground transfer.
- Goblet Squats engage your core in a vertical load under tension.
- KB Swings force you to stabilize your spine and drive through the hips.
- Diamond Push-Ups light up triceps and chest while loading your core in plank.
- TRX Mountain Climbers? Core cardio with instability.
- Shoulder Taps and Stir the Pot are anti-rotation gold.
- KB Hip Thrusters close it out by strengthening the posterior chain—aka your engine.
Everything connects. Everything matters.
At-Home Modifications
No gym? Here’s how to bring this beast home:
- Bag Slams: Slam a pillow or do squat-to-floor fast air slams
- Goblet Squats: Use a backpack or jug
- KB Swings: Sub with a swingable household object (safely!) or sumo squat-to-reach
- Diamond Push-Ups: Drop to knees or incline on a table
- TRX Climbers: Use sliders or towels on hardwood, or just high-knee mountain climbers
- Shoulder Taps: Stay in high plank and control the movement
- Stir the Pot: Do plank circles or slow shoulder rolls
- Hip Thrusters: Use couch or bench; add backpack across hips if no KB
Time format stays the same: 90 seconds of work, 15 seconds to switch.
Coaching Tips
- Don’t sprint early—90 seconds is longer than you think.
- For any plank-based move, think “ribs down, glutes tight.”
- Breathe out on effort—slam, push, swing, lift.
- Pick weight loads that allow movement with intent (not collapse).
- Stay present. The real challenge starts after round 4.
This WOD will leave your midline smoked and your glutes talking back, but you’ll come out stronger across the board.
Want to train with people who show up ready to move, sweat, and support? Try a free two-week trial of the GRIT program at the Academy of Self Defense in Santa Clara:
👉 academyselfdefense.com/free-two-week-trial
Explore more workouts that build real-world strength through community, combat-style training, and core-driven movement:
👉 academyselfdefense.com/programs/asd-grit
