Conquer the 99 Problems WOD!
Think you’ve got 99 problems? After today’s WOD, they’ll be a distant memory. This workout is designed to push your endurance, strength, and grit to the limit. With a descending rep scheme, you’ll tackle every muscle group, leaving you feeling stronger and more accomplished by the end.
99 Problems Breakdown:
- 100 Walking Overhead Lunges: Grab a weight and start with 100 walking lunges, holding the weight overhead. This move challenges your lower body while engaging your core and shoulders. Keep your posture upright and step with purpose.
- 90 TRX Rows: Hit your back and biceps with 90 TRX rows. Keep your body straight, pulling your chest to the handles. Adjust the angle to increase or decrease difficulty.
- 80 Jump Squats: Time to fire up those legs! Explode out of each squat with powerful jumps. Remember to land softly to protect your knees.
- 70 Power Punches: Engage your whole body as you throw 70 powerful straight punches. Speed and form are key—keep that core tight and unleash your inner fighter.
- 60 Push Kicks / Teeps: Target your core and lower body with 60 push kicks. Drive your heel out forcefully, imagining you’re pushing something away from you. Switch legs to keep it balanced.
- 50 Push-ups: Hit the deck for 50 push-ups. Keep your body in a straight line from head to heels, and focus on full range of motion—chest to the floor, strong press back up.
- 40 Clean & Press: This full-body move involves a strong pull from the ground followed by an overhead press. Keep your form tight—don’t let the weight control you.
- 30 Bicep Curls: Time to sculpt those arms! Perform 30 bicep curls, focusing on slow, controlled movements. Use dumbbells, a barbell, or resistance bands—whatever you have on hand.
- 20 Leg Lifts: Finish strong with 20 leg lifts to target your core. Keep your lower back pressed into the floor and lift your legs slowly to maximize the burn.
Modifications & Tips:
- No TRX? Substitute with bent-over rows using dumbbells or a resistance band.
- New to push kicks? Practice without a target to perfect your form before adding power.
- Struggling with push-ups? Drop to your knees or perform them against an elevated surface to maintain good form.
- Maximize Your Workout: Break down the larger sets into manageable chunks with short rests in between. Focus on your breathing and form to get the most out of each rep.
Finish Strong
The 99 Problems WOD is all about resilience. Each rep gets you closer to your goal, and by the time you hit those last leg lifts, you’ll have accomplished something incredible. Remember to warm up well and cool down afterward to keep your body in peak condition.
Join the GRIT Movement
Tackling this WOD? We want to see it! Share your workout with us on social media—tag @AcademySelfDefense and use #GRITWOD. If you’re looking for a supportive community to help you smash your fitness goals, join us at the Academy of Self Defense in Santa Clara. Sign up for a free trial class and see what the GRIT program is all about!