Crush Today’s WOD: Get In Get Out
Today’s WOD, Get In Get Out, is all about efficiency and intensity. This workout is designed to be short but highly effective, ensuring you get a full-body workout that tests your strength, endurance, and coordination. Suitable for all fitness levels, this WOD will leave you feeling accomplished and energized.
What to Expect from Get In Get Out
This workout consists of 8 rounds with a combination of exercises using double kettlebells (KB) or dumbbells (DB). Every two rounds, you’ll also perform a burst of 50 punches and 50 kicks to keep your heart rate up and engage your entire body. Here’s the breakdown:
1. 4 Push-Ups
Start each round with push-ups to build upper body and core strength. Keep your body in a straight line and focus on controlled movements.
2. 4 Deadlifts (DL)
Using your kettlebells or dumbbells, perform deadlifts to strengthen your legs, back, and core. Maintain a straight back and engage your core throughout the lift.
3. 4 Clusters
Clusters are a combination of a clean, squat, and press. This compound move will challenge your full body and improve explosive power.
4. 4 Swings
Kettlebell or dumbbell swings are excellent for your hips, glutes, and core. Focus on using your hips to drive the movement and keep your core tight.
5. 50 Punches/50 Kicks Every 2 Rounds
After every two rounds, you’ll perform 50 punches followed by 50 kicks. This addition will increase your heart rate and provide a great cardio boost.
Tips to Maximize Your Workout
- Warm-Up: Start with a dynamic warm-up to prepare your muscles and joints for the workout.
- Maintain Form: Focus on proper form, especially with the kettlebell and dumbbell movements, to prevent injuries.
- Pace Yourself: Maintain a steady pace that allows you to complete all 8 rounds effectively.
- Modify if Needed: Adjust the weights or reduce the reps if you’re new to these exercises or need a lower intensity.
- Stay Hydrated: Keep a water bottle nearby and take small sips throughout the workout.
- Cool Down: Finish with a cool-down session to help your muscles recover. Stretch all major muscle groups and focus on deep breathing.
Join Our Community
We’d love to see how you’re doing! Share your workout photos and experiences on social media and tag us with #GRITWOD. Connect with other fitness enthusiasts and become part of our supportive community.
Curious to experience the GRIT program firsthand? Sign up for a free trial class at the Academy of Self Defense in Santa Clara. Our expert instructors and welcoming community will help you achieve your fitness goals.