RagnaROX” Brings the Fire—4 Fierce Rounds to Build Combat Power & Functional Strength
Looking for a group fitness class in Santa Clara that keeps things intense, fun, and constantly evolving? You just found it. RagnaROX isn’t your average workout—it’s a full-blown, four-round fight for fitness that blends combat drills, strength moves, and pure conditioning into one unforgettable WOD.
Format:
- 4 Total Rounds
- Each Round: 4 Minutes Work / 3 Minutes Active Recovery
- Style: High-Intensity Functional Fitness + Combat Grit
This GRIT fitness program session takes you through four unique phases. Each one challenges different muscle groups, movement patterns, and energy systems—so you get stronger, faster, and tougher from head to toe.
ROUND 1: Combat Engine
4-Min AMRAP:
- 10 4-Punch Sprawls
- 10 Guard Punches
- 10 Ground & Pound
- 10 Wrestler Sit-Outs
This round lights up your core, shoulders, and heart rate fast. Think full-body coordination meets fight-night intensity.
Coach Tip: Stay loose but purposeful. Keep your guard up, your hips low, and explode out of every sprawl.
At-Home Modifications: No bag? Throw strikes into the air or against a pillow. Keep sit-outs sharp and controlled.
Active Recovery (3 mins): Light shadowboxing, marching in place, or slow bag work. Stay moving. Breathe.
ROUND 2: Power Builder
4-Min AMRAP:
- 8 Thrusters
- 8 Renegade Rows
- 8 Lunges
- 8 Swings
This one is pure muscle meets movement. It hits your legs, back, shoulders, and core all in one explosive package.
Coach Tip: Keep a steady pace, but don’t sacrifice form. Drive up through your heels in thrusters and brace your core on rows.
At-Home Mods: Use dumbbells or resistance bands. No weights? Slow tempo bodyweight versions will still crush you.
Active Recovery (3 mins): Glute bridges—reset the hips and let the legs breathe.
ROUND 3: Speed & Sweat
4-Min AMRAP:
- 20 Kicks
- 20 Punches
- 20 Knees
- 20 High-Knee Burnouts
Cardio central. Heart pumping. Legs flying. This round pushes your speed, power, and endurance all at once.
Coach Tip: Flow from move to move with intensity. Focus on clean strikes and crisp form even as your heart races.
At-Home Mods: No equipment needed. Just space to move and grit to push hard.
Active Recovery (3 mins): Shoulder rolls, spinal twists, and breathe into the belly.
ROUND 4: GRIT Grind
4-Min AMRAP:
- 6 KB Windmills (R)
- 6 KB Windmills (L)
- 6 Romanian Deadlifts
- 6 Arnold Presses
The finish line. This round demands precision and grit. It’s all about stability, strength, and control.
Coach Tip: Slow it down here—go for clean reps, not speed. It’s the GRIND round, not the race round.
At-Home Mods: Use dumbbells, a jug of water, or a backpack. No gear? Do bodyweight hinges, shoulder taps, and strict presses with control.
Active Recovery: Cool down with stretches, walk it out, and focus on breathwork. You’ve earned it.
Warm-Up Guidance
Start with 3–5 minutes of dynamic movement:
- Jumping jacks
- Arm circles
- Hip openers
- Light shadowboxing
Then flow into 1–2 rounds of:
- 5 Bodyweight squats
- 5 Lunges (each side)
- 5 Push-ups
- 10 Fast feet in place
Now you’re primed to bring the heat.
Final Thoughts:
RagnaROX lives up to its name—every round is built to rock your system and make you feel unstoppable. Whether you’re training in-person in Santa Clara or using the home workout options, this WOD delivers.
What makes the GRIT fitness program special? It’s not just the sweat—it’s the community, the coaching, and the variety that keeps you coming back stronger every week. All levels. All goals. All in.
Ready to feel the fire for yourself?
Try the GRIT program for free and see what this group fitness class in Santa Clara is all about.
👉 Start your free 2-week trial today.
👉 Explore the GRIT program.
