Unleash Your Inner Fighter with the Why is Johnson Yelling? WOD!
Ready to channel your inner warrior? Today’s WOD, Why is Johnson Yelling?, is an intense, high-energy workout that will have you sweating, punching, and kicking your way to peak fitness. Designed to mimic the explosive movements of combat sports, this workout is perfect for anyone looking to build strength, endurance, and agility. Grab your gear and let’s get started!
Why is Johnson Yelling? WOD Breakdown:
3 Rounds – 1 Minute Max Each
Equipment Needed:
- Dummy (or heavy bag)
- Punching bag
- Gloves
- Ground and Pound: Start the round by taking it to the ground. Get on top of the dummy and unleash a flurry of punches, elbows, and hammer fists. Focus on maintaining a strong base while delivering powerful strikes. Keep the intensity up—this is where you let out all that energy!
- Wrestler Sit Outs: Get ready to work your core and mobility with wrestler sit outs. From a plank position, rotate your body and kick one leg through while pivoting on the opposite hand. This move not only works your core but also improves your coordination and agility.
- Sprawls: Drop quickly into a sprawl to defend against a takedown. From a standing position, throw your legs back into a plank as fast as possible, then pop back up. This move is all about speed and reaction time—perfect for building explosive power.
- 4 Punches and Sprawl: Time to combine striking with agility. Throw four quick punches at the bag—jab, cross, hook, uppercut—then immediately drop into a sprawl. This combo keeps your heart rate high and your body ready for anything.
- Roundhouse Kicks (Right): Plant your left foot, rotate your hips, and deliver powerful roundhouse kicks with your right leg. Focus on balance and precision, aiming to make each kick stronger than the last.
- Roundhouse Kicks (Left): Switch it up! Now it’s time to attack with your left leg. Keep your guard up and ensure each kick is controlled and powerful.
Tips for Success:
- New to combat moves? Slow down the pace to focus on form, especially during roundhouse kicks and wrestler sit outs.
- No dummy? Use a heavy bag on the floor or even a firm pillow for ground and pound.
- Maximize the Workout: Keep your intensity up for each one-minute interval, but don’t forget to breathe. Quick rest breaks between rounds will help you maintain energy.
Bring the Heat
The Why is Johnson Yelling? WOD is designed to challenge your endurance and coordination while mimicking the dynamic movements of a fighter. Whether you’re punching out stress or pushing your fitness limits, this workout will leave you feeling stronger, faster, and more confident.
Join the Fight at GRIT
We want to see your warrior spirit! Share your WOD with us on social media by tagging @AcademySelfDefense and using #GRITWOD. If you’re looking for more workouts like this and a community that pushes you to be your best, join our GRIT program at the Academy of Self Defense in Santa Clara. Sign up for a free trial class today and experience the fight firsthand!