Triple Threat: 420 Reps of Nonstop Power, Speed, and Sweat
Say hello to Triple Threat, a rep-based beast of a workout designed to hit everything—endurance, explosiveness, strength, and control. You’ll knock out 60 reps of 7 different movements, each targeting a different system or muscle group. It’s the kind of grind that tests your engine and your will.
There’s no clock. Just you vs. 420 reps.
The WOD – For Completion:
- 60 Burpees (scale up: Burpee Over Box)
- 60 Pull-Ups
- 60 Double Unders
- 60 Walk-Out Push-Ups
- 60 Lateral Ski Hops
- 60 Clean, Squat & Press
- 60 Four-Square Jump Squats (scale up: use band around thighs)
Warm-Up Tips:
2 rounds of:
- 20 jumping jacks
- 10 shoulder rolls
- 10 air squats
- 5 walk-out push-ups
- 20 ski hops (light and fast)
Then: - 5 double unders or jump rope skips
- 3 clean-squat-press reps (light)
- 10-second banded squat hold (optional)
Coaching Tips:
- Burpees: Stay smooth and rhythmic. Scale up with box jumps or burpee over box.
- Pull-Ups: Break into manageable sets. Use bands or jump-assist if needed.
- Double Unders: Focus on breathing and rhythm. Scale to 120 single unders if needed.
- Walk-Out Push-Ups: Keep core tight. Breathe through transitions.
- Lateral Ski Hops: Low and light. Fast feet. Stay consistent.
- Clean, Squat & Press: Full-body power. Don’t rush your form—move clean.
- Four-Square Jump Squats: Stay light on feet. Add a resistance band to turn up the fire.
Pacing Strategy:
- Break it down into mini-sets (e.g., 3 x 20 or 6 x 10).
- Alternate muscle groups to manage fatigue.
- Rest with purpose—don’t over-recover.
At-Home Modifications:
- Pull-Ups → Rows under a sturdy table, doorframe rows, or band rows
- Double Unders → Single unders or lateral line hops
- Cleans & Press → Use a dumbbell, backpack, or household item
- Box or Band Mods → Skip or sub with bodyweight moves
Final Thought:
This one isn’t just physical—it’s mental. You’ll feel the volume creep in, and you’ll be tempted to stop. But that’s where GRIT lives. You don’t need to be fast. You just need to finish.
If you’re ready for workouts that challenge every part of you—and a community that shows up every time—join us at the Academy of Self Defense in Santa Clara.
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