WOD: Deadly Combo – Timed AMRAP
Looking for a workout that delivers power, endurance, and versatility in one killer session? Today’s Deadly Combo WOD at the Academy of Self Defense will test your strength and stamina through dynamic compound movements. Whether you’re looking to boost muscle growth, torch calories, or improve functional fitness, this AMRAP (As Many Rounds As Possible) challenge has something for everyone.
By cycling through this series of movements, you’ll be engaging multiple muscle groups, keeping your heart rate up, and improving both strength and endurance. This workout is scalable, making it accessible for beginners, but don’t be fooled—advanced athletes will still feel the burn!
What to Expect in the Deadly Combo
You’ll be completing as many rounds as possible within a set time limit (e.g., 20 minutes). Push yourself, but remember, form always comes first. Here’s the breakdown of exercises for this AMRAP WOD:
- Clean to Press
This full-body movement is a perfect way to start the session. Engage your legs, core, and upper body as you clean the weight to your chest and drive it overhead.
Modifications: Use dumbbells instead of a barbell if needed, or lighten the load for better control. - Row to Deadlift
Power through with a row to engage your back, then immediately transition into a deadlift to work your hamstrings and glutes. This combo hits your posterior chain hard!
Modifications: Swap out the row with a banded row if no machine or weights are available. - Good Morning to Squat
Target your lower back and hamstrings with the good morning, then dive into a squat to fire up your legs and core. You’ll feel this one in every rep!
Modifications: Reduce range of motion on the good morning if flexibility is a concern. - Swing to Curtsy Lunge
With a kettlebell swing, build explosive power through your hips, then step into a curtsy lunge to engage your glutes and stabilizing muscles.
Modifications: Use a lighter weight for the swing or perform a reverse lunge if the curtsy variation is too advanced. - Chest Fly to Leg Raise
Lying down doesn’t mean it’s easy! With this chest fly and leg raise combo, you’ll target both your upper body and core.
Modifications: Bend your knees for an easier leg raise or use lighter weights for the chest fly.
Pro Tips to Maximize Your Workout
- Warm-Up Properly: Loosen up your joints and elevate your heart rate with a 5-10 minute warm-up. Include dynamic stretches like arm swings and leg kicks to prep your muscles for the variety of movements.
- Focus on Form: As the rounds progress, fatigue will set in. Stay focused on maintaining proper technique, especially for the deadlift and squat to prevent injury.
- Breathe Consistently: Inhale during the eccentric (lowering) part of each movement and exhale on the effort. This will help you maintain power throughout.
- Track Your Progress: Keep count of how many rounds you complete. Next time you tackle this workout, aim to beat your previous number!
- Cool Down: After the WOD, spend at least 5 minutes stretching, focusing on the muscles you worked—particularly the hamstrings, glutes, and shoulders.
Home Workout Modifications
If you’re working out from home and don’t have access to a full gym setup, no worries! Here are some alternatives:
- Clean to Press: Use household items like water jugs or a backpack filled with books.
- Row to Deadlift: Substitute with a resistance band for rows or opt for a bent-over dumbbell row if available.
- Swing to Curtsy Lunge: If kettlebells aren’t available, perform bodyweight squats followed by lunges.
Get Involved and Join the GRIT Community
Whether you crushed this workout at home or in our group fitness class, we want to hear about it! Share your progress on social media and tag the Academy of Self Defense for a shoutout.
Ready for more? Sign up for a free trial of our GRIT fitness program and experience a variety of high-intensity, functional workouts designed to push you to your limits. Join a supportive community that’s always got your back.