COMMANDO: This AMRAP WOD Brings the Heat—Can You Keep Up?
Ready to train like a warrior? Today’s GRIT WOD is COMMANDO, and it’s not for the faint of heart. This AMRAP (As Many Rounds As Possible) is packed with explosive movements, strength exercises, core work, and combat fitness techniques that’ll leave you breathless—in the best way.
The GRIT fitness program at the Academy of Self Defense in Santa Clara is known for workouts like this. It’s all about real-world strength, cardio conditioning, and team energy that pushes you further than you thought possible. Whether you’re just starting or leveling up your training, COMMANDO has options for every fitness level.
This WOD is a total-body AMRAP—you’ll cycle through 10–20 reps of tough, tactical-style movements for a set time (we suggest 25–30 minutes). The goal? Complete as many quality rounds as you can. You set the pace, you push the limit.
Here’s What’s in COMMANDO:
- 10 Commando Pull-Ups – A mix of grip changes (overhand/underhand) or climbing-style pull-ups. Scale to standard or jumping pull-ups if needed.
- 10 Bag Slams – Slam a sandbag or heavy bag with force. This is all power and cardio.
- 10 Pit Masters – ASD-style explosive bodyweight movement. Think push-up, hop, or crawl. Modify to burpees or sprawls at home.
- 10 Inverted Hang – Suspension trainer or bar-based hang that hits upper back and grip strength. Sub with ring rows or TRX pulls.
- 10 KB Lunge Laps – Walking lunges while holding a kettlebell. Core and legs on fire!
- 20 Double Unders – Rope whip cardio blitz. Modify with 40 singles or high knees.
- 20 Windshield Wipers – Lie back and twist your legs side-to-side. A serious core shredder.
- 20 Russian Twists – Seated, rotating core movement. Add weight to increase difficulty.
- 20 Sumo Squats on Box – Stand wide on a box or platform and squat deep. Hits glutes and inner thighs.
- 20 Bulgarian Split Squats – Back foot elevated, front leg working. Alternate sides after 10 each.
Equipment Needed: Pull-up bar, kettlebell, sandbag, jump rope, box/platform
Skill Level: Intermediate to Advanced (with beginner options)
Time: 25–30 minutes AMRAP
Home Workout Modifications:
- No pull-up bar? Do bent-over rows or doorway rows.
- No sandbag? Slam a heavy pillow or do jump squats.
- Sub jumping jacks for double unders, or perform toe taps to simulate rope work.
Scale It Down or Amp It Up:
- Beginner: Reduce reps to 5–10 per movement and go for 20 minutes. Sub in simpler moves.
- Advanced: Add a weight vest, increase round time, or move faster with strict form.
Tips for Attacking COMMANDO:
- Warm up your shoulders, hips, and wrists—this one uses everything.
- Keep your breathing consistent. It’ll help you stay in control and push longer.
- Break reps into small sets if needed—better form beats burnout.
- Post-WOD, stretch your hips, hamstrings, and shoulders to recover right.
Why This WOD Works: COMMANDO isn’t just tough—it’s smart. It mixes pulling, pushing, core, and legs in a way that simulates real-life strength and athleticism. This isn’t about standing in one place repping curls—it’s about moving your body in ways that build function and fire.
Ready to join the best group fitness classes in Santa Clara? Sign up for your FREE two-week trial and feel the difference of the GRIT program. Real coaching, real results, and workouts that don’t hold back.
Want to know more about the GRIT fitness program? Learn all about it here.
