Raise the Bar: This GRIT AMRAP WOD Will Test Your Total-Body Grit
Today’s WOD is called Raise the Bar, and yeah—it lives up to the name. This AMRAP (As Many Rounds As Possible) is all about full-body power, grip strength, and mental push. You’re cycling through explosive movements, endurance grinders, and core-crushing finishers for an all-out, no-shortcuts kind of grind.
Here’s what’s in the mix:
- 1000m Row – You’re starting with a sprint that wakes up the lungs and the legs. Go hard, but pace it smart—you’ll need fuel for what’s next.
- 10 Pull-Ups – Back, arms, and control. Kipping or strict—whatever keeps you moving with form.
- 20 Sledge Hits – Nothing says combat fitness like smashing a tire with a hammer. Drive from the hips. Don’t just swing, strike.
- 20 Kettlebell Swings – Posterior chain on fire. Focus on the hinge, and let the hips do the work.
- 20 Monkey Bars – Upper body coordination, grip, and stamina. Yes, it’s playground pain. And yes, it’s effective.
- 20 Kettlebell Clean & Press – Core to shoulders, this move is pure grit. Choose a weight that challenges without breaking your form.
- 10 TRX Push-Up Pikes – Core, shoulders, balance. These burn. These finish you off. These build strength where it counts.
How to Prep:
- Warm-up well with dynamic stretches, shoulder rolls, and banded rows.
- Grip care matters. Chalk, tape, gloves—whatever you need to stay on the bar and sledges.
- Hydrate and fuel beforehand. You’ll be dripping by the end.
At-Home Variation:
No rower? Sub in 2 minutes of high-knees or jump rope.
No monkey bars? Try towel pull-ups or renegade rows.
No sledges? Slam a medicine ball or do explosive push-ups.
TRX? Sub for push-up to pike on sliders or socks on hardwood.
Coach’s Insight:
This WOD isn’t about rushing—it’s about sustaining intensity. That’s the heart of AMRAP. Keep your form tight, your breath steady, and find your rhythm. The monkey bars will test your will, but don’t drop. Keep moving. Raise your own bar.
Think you’ve got the grit to handle this kind of grind? Test-drive it for yourself.
Try a free 2-week trial or check out the full GRIT fitness program and train with a crew that shows up for each other every single day.
