Perpetual Grit Family Program
Superbolt Solutions
Multi-sport, Functional FitnessThe Perpetual Grit Family Program is 8 weeks designed to help families train, grow, and build healthy habits together.
Built for parents and kids to complete side by side, this program combines structured workouts with accountability, consistency, and shared effort to strengthen both physical fitness and family connection.
Whether you’re looking to improve health, create better routines, or challenge yourselves together, this program is built to help families grow stronger as a team.
Built. Not Given.
A
Jog
3 x 20
B
Walking Lunges
2 x 10
C
Inchworm
3 x 6
D
2-Step Lateral Shuffle
3 x 20
E
High Knees With Forward Travel
2 x 20
F
Bear Crawl
2 x 10
G
Hip Airplane
2 x 10
Circuit
H
4 Rounds Continuous work: 12 Goblet Squat 10 Push-ups 40 yard Farmers Carry 10 Step-ups (each leg) *If your team is larger than 4 you can double up on stations, or break into even groups and compete group vs group. Fastest team/individual to finish 4 rounds wins this block! **You can add weight as appropriate for the individual/group
Circuit
I
15-minute As Many Reps As Possible (AMRAP) as a family: 40 air squats 30 medicine ball sit-ups 20 burpees 200 yard run
Circuit
J
"Carry the load" Finisher! As a family rotate continuously through carrying an object for 5 continuous minutes. This can be kettlebells, DBs, water cans, sand bags, a medical litter, etc. The goal is to focus on communication and teamwork, so pick a weight that no one person can carry the entire 5 minutes without rotating.
A
Pogo Jump
3 x 20
B
A Skip to A Run
3 x 40
C
B-Skip
3 x 30
D
Side Shuffle
3 x 40
Circuit
E
5 Rounds: 30 seconds between each station. If you have greater than 4 you can double up on a station, or break into teams and make it a team competition! Broad jumps x 5 Kettlebell swings x 15 Push Press x 10 Wall balls x 20 :30 Max effort on assault bike, sprint, stationary bike, or rower
Circuit
F
Team Engine! Do this as a team. You can't proceed to the next station until everyone completes their reps. 6 rounds with 1 minute rest in-between rounds: 200 yard run 15 KB/DB sumo deadlifts 10 burpee to broad jumps 15 medicine ball slams
G
Wall Sit
A
Power Skip
3 x 10
B
2-Step Lateral Shuffle
3 x 20
C
Walking Quad Stretch
3 x 10
D
Spiderman Push-up
3 x 6
Circuit
E
"Team Strength" 4 Rounds with :60 rest in between rounds: KB clean x 8 Reverse lunges x 10 each leg Renegade Rows x 10 (you'll want to use light weight!) 40 yard sled push V ups x 15 *If you have a group larger than 5 you can combine stations or split into teams and make it a competition!
Circuit
F
"Leave Nobody Behind" Move an object(s) 400 yards (KBs, DBs, family member, water cans, sand bags, etc.). Every family member must contribute! Every 100 yards do 10 burpees, and 20 air squats each while one person is holding the object.
Circuit
G
"Family Finisher" Family Relay Sprint Ladder: 10-20-30-20-10 yards. *This can be done one at a time, as a team, or broken up into groups and made into a competition.
Morgan Laird
Morgan Laird is a Tier 1 Special Operations veteran with over 20 years of leadership experience in high-pressure environments. From flying Apache helicopters in combat to leading elite teams, his career was built on discipline, accountability, and performance. He now applies those principles to develop youth through the Perpetual Grit program.
