Conquer Today’s GRIT WOD: Strength, Speed, and Agility!
Looking to amp up your fitness routine? Today’s GRIT Workout of the Day (WOD) at the Academy of Self Defense in Santa Clara has you covered! This intense session is designed to boost your strength, endurance, and agility, making it perfect for all fitness levels. Whether you’re a beginner or an advanced athlete, you’ll find challenges and modifications to match your capabilities.
Today’s WOD Breakdown:
4 Rounds of:
- Pull-Ups
Build upper body strength and endurance. Modify with band-assisted pull-ups or TRX rows if needed. - Walk-Out Push-ups
Great for core and arm strength. Beginners can drop to their knees for push-ups or skip the walk-out. - Jump Squats + 4 Punches + Sprawl
This combo boosts power and cardio. Swap jump squats for air squats if high-impact moves aren’t for you. - Pendulum Lunges (4 per side)
Enhance leg strength and balance. For a low-impact option, skip the lunge jump. - 4 RH Kicks + Backfall
Perfect for agility and coordination. Beginners can practice kicks without the backfall. - 16 Single Arm Clean + Press (each arm)
Targets the shoulders and core. Use lighter weights or perform the move without weights to build technique. - 16 Single Arm Rows (each arm)
Focus on your back and arms. Adjust weight or use a resistance band as an alternative. - 16 Turkish Get-Ups (total)
A full-body exercise that improves stability and strength. Beginners can perform this move without weights or with a lighter object like a water bottle.
Equipment Needed:
- Pull-up bar or TRX for pull-ups
- Dumbbells or kettlebells for clean + press and rows
- Mat for Turkish get-ups and backfalls
Tips for Maximizing Your Workout:
- Warm Up Properly: Spend at least 5-10 minutes warming up to prepare your muscles and prevent injury. Dynamic stretches and light cardio are great options.
- Focus on Form: Proper form prevents injuries and ensures you’re targeting the right muscles. Don’t rush through reps; quality over quantity!
- Cool Down and Stretch: Post-workout stretching helps with recovery and flexibility. Don’t skip this step!
Share your workout experience and progress on social media! Tag the Academy of Self Defense and join our vibrant fitness community. We love seeing your journey and celebrating your achievements!
Ready to take the next step in your fitness journey? Sign up for a free trial class and experience the energy and support of our group fitness classes. Whether you’re looking to push your limits or start a new fitness routine, the GRIT program offers everything you need.