The Grinch’s Get Down – Academy of Self Defense

The Grinch’s Get Down: A Holiday WOD That’ll Steal Your Breath, Not Your Christmas!

🎶 You’re a mean one, Mr. Grinch,
But this WOD makes you pinch! 🎶

If the Grinch can steal Christmas, it’s only fair that we steal the spotlight back with a heart-pounding AMRAP workout! The Grinch’s Get Down is designed to make you sweat, strengthen your muscles, and boost your holiday cheer. With one-minute sets of powerful moves, this workout will leave even the grouchiest of Whos feeling strong and energized.

The Grinch’s Get Down AMRAP

Complete as many reps as possible (AMRAP) in one-minute sets of the following:

• Bag Work
• Squat Into Lunge
• Wrestler Sit-Outs
• Squat Thrusts
• Kettlebell V-Ups

Repeat for multiple rounds to keep the energy high and the Grinch far away!

Move Breakdown

🎅 Bag Work: Bring out your inner fighter! Punch, kick, and strike with precision and power. If you don’t have a bag, shadowboxing works perfectly.

🎄 Squat Into Lunge: Start in a squat, rise into a reverse lunge, and alternate legs. Feel your legs burn as you move like a Who dashing through Whoville!

❄️ Wrestler Sit-Outs: Hit the ground and drive one leg through while rotating your torso. It’s a mix of core and agility to get you ready for any sneaky Grinch moves!

🎁 Squat Thrusts: Drop to a plank, hop back up, and repeat. These are the Grinch’s least favorite—because they’re so effective!

🎄 Kettlebell V-Ups: Lie flat, holding a kettlebell or dumbbell, and engage your core to meet your hands and feet at the top. Even the Grinch would agree this move is “ABS-olutely” awesome!

Modifications for Your Holiday Crew

• Beginner Who-ville Residents: Shorten each set to 30 seconds and take breaks as needed. Swap kettlebell V-ups for basic sit-ups and slow down the pace.
• Intermediate Grinch Fighters: Stick to the full minute but focus on maintaining form. Take quick water breaks between rounds.
• Advanced Sleigh Chasers: Push for max reps with explosive energy. Add weights to the squat-lunge combo or increase the intensity of bag work.

Sleigh the Workout with These Tips

• Warm-up Whoville Style: Start with jumping jacks, arm circles, and dynamic stretches to prep your muscles.
• Pace Yourself: Focus on steady, controlled movements instead of rushing through reps.
• Cool Down with Care: Stretch your core, legs, and shoulders after the workout to keep your holiday cheer alive.

Why You’ll Love the Grinch’s Get Down

This WOD delivers a mix of cardio, strength, and agility to keep you in tip-top shape through the holiday season. It’s fast-paced and scalable for all fitness levels, making it perfect for beginners and advanced athletes alike. Plus, there’s nothing like a little bag work to release holiday stress!

Share Your Festive Gains!

Tag us on social media to show off your Grinch-fighting skills! Post your AMRAP score and let your friends know who’s really in charge of this holiday season. Don’t forget the hashtag #GRITWOD for a chance to be featured!

🎅 Ready to try this WOD in person? Join the GRIT fitness program at the Academy of Self Defense in Santa Clara. Our group fitness classes bring the perfect mix of challenge, fun, and community. Sign up for a free trial class today.