Shayne Caught You: GRIT’s Sneaky Full-Body Gauntlet
If you thought you could cruise through today’s GRIT workout… surprise! Shayne Caught You is one of those sneaky sessions that doesn’t look too wild on paper—but once that timer starts ticking, you’ll feel every second.
This one’s structured as a For Time gauntlet with 90 seconds on, 15 seconds to switch stations. It’s all about quick transitions, smart pacing, and keeping good form even when your muscles are screaming.
Let’s break it down.
THE WOD:
“Shayne Caught You!”
Format: For Time
Work/Rest: 90 Seconds On, 15 Seconds to Switch
- 1-2-3-6 Sprawl
- Cossack Squat x8 / Jump Squat x4
- Knuckle Push-Ups x8 / Diamond Push-Ups x4
- RHK / Switch Kick / Push Kick
- Banded Good Morning x8 / Banded Lunge x8
- TRX Rows x8 / TRX “X” Flyes x8
Each station is a mini challenge in itself—explosive, technical, or just downright tough. Together? It’s a total-body blast.
WARM-UP PREP:
You’ll want to prime the joints and get your heart rate up before diving in. Try this quick circuit:
- 20 Jumping Jacks
- 10 Bodyweight Good Mornings
- 10 Air Squats
- 10 Push-Ups
- 20 High Knees
- 10 Cossack Squats (5 per side)
- 10 Arm Circles Forward/Backward
Stretch the hip flexors, hamstrings, and shoulders. Resistance bands are a great pre-activation tool here, especially for glutes and upper back.
AT-HOME ADAPTATIONS:
No gym? No problem.
- TRX Rows/X Flyes → Substitute with towel rows under a sturdy table or backpack bent-over rows with light weight. For flyes, use resistance bands.
- Banded Good Mornings/Lunges → Bodyweight reps or hold a backpack for added load.
- Push-Ups (Knuckle/Diamond) → Do them on knees or elevate hands on a surface to scale.
- Kicks → Shadowbox with intention. No bag needed—just speed, snap, and control.
COACHING TIPS:
- Breathe and brace: Especially during TRX and push-up sets. Don’t hold your breath.
- Modify, don’t skip: Reduce reps or sub out movements, but keep moving.
- Focus on quality: Don’t rush through just to finish. Clean reps beat fast, sloppy ones every time.
- Check your transitions: 15 seconds is short—know your next move before time’s up.
WHY IT WORKS:
This WOD blends combat fitness elements with strength training and functional movement. You’re hitting multiple planes of motion, challenging your mobility, building muscle endurance, and dialing up cardio with that time-based format.
Whether you’re working out in the heart of Santa Clara or dialing in from your living room, this one earns its sweat.
Ready to Get Caught?
The best part about GRIT? You’re never alone in the grind. Come train with a crew that pushes hard, lifts loud, and leaves ego at the door. Try a FREE two-week trial and see why GRIT is one of the most dynamic group fitness classes in Santa Clara.
👉 Start your trial today
👉 Or learn more about the GRIT fitness program
Let’s get it. You’ve got more in the tank than you think.
