Rev Up Your Strength with Today’s WOD at the Academy of Self Defense!
Ready to boost your fitness and feel unstoppable? Our latest GRIT workout, Puh-push it real good, is here to do just that! It’s designed to push your limits with a mix of bodyweight exercises, power moves, and a serious finisher that’ll have your muscles fired up. Whether you’re new to fitness or a seasoned pro, this workout has built-in flexibility that makes it effective for all fitness levels.
So, what’s a WOD, exactly? It stands for “Workout of the Day,” and it’s our way of keeping your fitness routine fresh and effective. It typically includes a variety of exercises that target different muscle groups, often performed in circuits or rounds. At the Academy of Self Defense, our WODs are designed to build strength, improve endurance, and create a sense of community—especially in group fitness classes like GRIT.
Here’s How to Crush Puh-push it real good:
Reps: 14-12-10-8-6-4-2
You’ll be doing descending reps, making each set a little shorter but just as challenging. Here’s the breakdown:
- Med Ball Push-Ups: Start in a plank position, hands on a med ball. Lower yourself down, keeping your core tight. Modification: Do these on your knees or use a bench for support.
- Jump Squats: Explode up from a squat, landing softly. If jumping is too intense, opt for bodyweight squats.
- Decline Push-Ups: Elevate your feet on a bench for a greater challenge. Try knee push-ups if needed.
- 4 Punch + Shot: Throw four quick punches followed by a deep lunge forward. Modify by doing standing punches without the lunge.
- TRX Tricep Extensions: Adjust the strap length to match your skill level—longer for more intensity, shorter for less.
- Push Kicks: Drive one foot forward as if pushing open a door. You can modify by reducing the intensity or using a wall for balance.
- Sit Up + Press: Do a sit-up holding a light weight, then press it overhead at the top. You can reduce the weight or hold a med ball for an alternative.
- + 1 Lap Sled Per Round: Push or pull a weighted sled for a full lap. If you’re at home, try heavy walking lunges or farmer’s carries instead.
Tips to Maximize This WOD:
- Warm Up First: Spend at least 5-7 minutes getting your muscles warm and your heart rate up. Try jumping jacks, leg swings, and shoulder circles.
- Focus on Form: Each rep counts, but only if done with proper form. This prevents injury and ensures you’re working the right muscles.
- Stay Consistent: Push through every round with intention, and if needed, adjust your intensity to match your fitness level.
- Cooldown and Stretch: After completing the WOD, take 5-10 minutes to stretch, focusing on your chest, triceps, legs, and core. This aids recovery and keeps you flexible.
Share your progress with us! Post a sweaty selfie on Instagram or Facebook and tag @AcademySelfDefense. We want to see how hard you worked!
Ready to take on Puh-push it real good? Sign up for a free trial class today or join us online for more exciting workouts. Check out upcoming events and special programs that could be your next favorite fitness challenge.