Ready to Test Your Limits? GRIT RX 1 WOD
Looking for a workout that hits hard, boosts your strength, and leaves you feeling accomplished? Today’s GRIT RX 1 WOD is just what you need. This session is all about high-volume reps, designed to challenge your upper body and core like never before. It’s a perfect mix of resistance band work, bodyweight movements, and medicine ball exercises. Whether you’re just starting out or you’re a seasoned athlete, this workout offers both the intensity and adaptability to suit your fitness level.
What to Expect:
Today’s WOD packs 500 reps across five different exercises, focusing on biceps, triceps, chest, abs, and obliques. You’ll need a resistance band and a medicine ball to complete this workout. If you’re working out at home or don’t have a medicine ball handy, no worries! We’ll offer some easy substitutions to keep you going strong.
GRIT RX 1 WOD Breakdown:
- 100 Bicep Curls (Resistance Bands)
- 100 Tricep Dips
- 100 Medicine Ball Push-Ups
- 100 Medicine Ball Russian Twists
- 100 Medicine Ball Sit-Ups
Each movement targets a specific muscle group, making this a full upper-body burner while engaging your core for stability and power.
Exercise Details:
- Bicep Curls (Resistance Bands): Grab your resistance band, stand on it with feet shoulder-width apart, and pull the bands up by curling your arms. Keep elbows tucked to your sides, working those biceps.
Modification: If you don’t have a band, use dumbbells or a household item like water bottles for resistance. - Tricep Dips: Using a bench, sturdy chair, or step, place your hands behind you, fingers forward, and lower your body by bending your elbows. Engage your triceps to push yourself back up.
Modification: Bend your knees to make this easier, or keep legs straight for more intensity. - Medicine Ball Push-Ups: Place both hands on a medicine ball to perform a push-up. This challenges your stability while working your chest, triceps, and shoulders.
Modification: Perform regular push-ups or place one hand on the ball and alternate sides. - Medicine Ball Russian Twists: Sit on the floor, lean back slightly, and hold the medicine ball. Twist your torso from side to side, tapping the ball on the ground next to you. This exercise is fantastic for building oblique strength.
Modification: Use a light dumbbell or even a water bottle if you don’t have a medicine ball. - Medicine Ball Sit-Ups: Hold a medicine ball at your chest as you perform full sit-ups. Engage your core and use the ball to add resistance to this classic movement.
Modification: Perform regular sit-ups if you need to lower the intensity or if you don’t have a ball.
Tips for Success:
- Pace Yourself: With 100 reps per exercise, it’s easy to burn out. Break the reps into manageable sets, like 5 rounds of 20, to keep your form sharp and avoid fatigue.
- Form First: Focus on maintaining proper technique throughout the workout. This isn’t just about knocking out reps—it’s about building strength with control.
- Stay Hydrated: Have water nearby and take small sips between sets to keep your energy up.
- Warm Up and Cool Down: Get your body ready with a quick warm-up of jumping jacks, arm circles, and light stretching. Finish with a cool-down stretch, focusing on your arms, shoulders, and core to aid recovery.
Join the GRIT Community:
Crushed today’s WOD? We’d love to hear about it! Share your workout results, photos, or progress on social media and tag us @academyselfdefense. You never know—you might inspire someone else to join the GRIT program.
Feeling ready for more? Sign up for a free trial class at the Academy of Self Defense in Santa Clara, where we offer the best group fitness classes in town. Whether you’re into strength training, endurance workouts, or functional training, our GRIT program has something for everyone.
Let’s build that strength and endurance together. See you in class!