Don’t Hate: A Full-Body Blast with Kickboxing Flair
If you’re looking for a group fitness class in Santa Clara that packs a punch—literally—then today’s GRIT WOD is calling your name. “Don’t Hate” brings nine killer movements together in a descending ladder that mixes power, precision, and just enough burn to make you proud. Whether you’re leveling up your combat fitness or just here for the sweat, this one delivers.
Today’s GRIT WOD: “Don’t Hate”
- 5 Overhead Kettlebell Squats
- 10 4 Punch & Sprawls
- 15 TRX Flys
- 20 Side Kicks
- 25 KB Squat Thrusts
- 20 Power Punches
- 15 Push Ups
- 10 V-Ups
- 5 Pull Ups
This is more than just a list of moves—it’s a full-body battle. The overhead squats build core control and shoulder strength right out the gate. The punch & sprawl combo taps into your cardio and coordination. TRX flys challenge your chest, side kicks fire up your hips and glutes, and those squat thrusts? Brutal in the best way. We round it out with upper body power, core burn, and a final grip test on the bar.
Warm-Up Tips
Get your body ready to move:
- 1 min jumping jacks
- 10 air squats
- 10 push-ups
- 10 hip openers
- 20-second arm circles (forward/back)
- 10 high knees + 10 butt kicks
- Finish with 30 seconds of shadowboxing
Focus on activating the shoulders and hips—you’ll need them!
Home Workout Options
No gear? No problem:
- Swap OH KB Squats for bodyweight overhead squats or use a backpack
- Replace TRX Flys with floor snow angels or resistance band chest flys
- Pull Ups can become bent-over rows with dumbbells or a backpack
- Squat Thrusts stay in—just drop the kettlebell
You can absolutely crush this at home with smart subs. Keep the intensity high and rest short.
Coaching Tips
- Overhead KB Squats: Keep your core locked in and chest up. Lower slow and controlled.
- Punch & Sprawl: Think sharp combos, then drop fast into the sprawl. No lazy movements.
- Side Kicks: Use your heel, not your toe. Think push, not flick.
- Push Ups + V-Ups: Focus on form over speed. Quality reps make a difference.
- Pull Ups: Break them into singles if needed. Just don’t skip them.
Stay in the zone. Each rep matters.
Why GRIT?
This is what GRIT is all about. We’re not here to go through the motions. We train for strength, stamina, and mental toughness. Every group fitness class is different, every WOD brings something new, and every single person belongs—regardless of experience.
We’re a Santa Clara fitness crew that thrives on challenge, sweat, and community. Come try us. You’ll walk out stronger than you walked in.
Ready to Feel It?
Craving that full-body fire? Come join the GRIT fitness program at the Academy of Self Defense in Santa Clara. Grab your free two-week trial and see what makes our group fitness classes different. Or dig deeper into the strength-building, fight-ready energy of GRIT on the program page. Let’s work.
