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Get Ready for Today’s Dozens WOD!
Today’s WOD is all about precision and power. With a mix of high-rep conditioning and focused strength work, you’re going to feel the burn and love every minute of it. Whether you’re a beginner or a seasoned pro, this workout is designed to push your limits and get results. Let’s break down what’s on deck.
Dozens Breakdown:
- 24 Hook Punches: Engage your core, rotate those hips, and throw each hook punch with intention. This is not just about speed, but also about perfecting your form.
- 12 Bench Tricep Dips: Time to target those triceps. Keep your back close to the bench and lower yourself slowly for maximum muscle engagement.
- 24 Reverse Crunches: Focus on your lower abs with controlled reverse crunches. Lift your hips off the ground using your core, not momentum.
- 12 Kettlebell Shoulder Press (Each Arm): Stand tall, engage your core, and press that kettlebell overhead. Remember, control is key—don’t rush through these.
- 24 Jumping Jacks: Get that heart rate up with some classic jumping jacks. This is your cardio burst, so make every jump count.
- 12 Bicep Curls (Bands): Finish strong with resistance band bicep curls. Slow and steady wins the race—feel the tension in your biceps with each rep.
Modifications & Tips:
- New to strength training? Swap the kettlebell for a lighter dumbbell or even a water bottle.
- No bench? Use a sturdy chair or a step for tricep dips.
- No resistance band? Replace band curls with traditional dumbbell or canned goods curls.
- Maximize Results: Keep your form tight, and don’t sacrifice quality for speed. Focus on each muscle group, and remember to breathe!
Crush the Workout
Remember, consistency is key. Each rep brings you closer to your goals. Don’t forget to warm up before starting and cool down afterward to avoid injuries. And if you’re doing this at the Academy of Self Defense, the energy in the room will keep you motivated from start to finish!
Join the Community
Share your WOD progress with us on social media—tag @AcademySelfDefense and use #GRITWOD. We can’t wait to see you in action! Ready to take it to the next level? Sign up for a free trial class today and experience the GRIT program in Santa Clara.