The Grind & Shine

Let’s break down The Grind & Shine Workout of the Day!

This WOD is all about pushing your limits and building overall strength, endurance, and mobility. If you’re looking to feel stronger and improve your cardiovascular endurance, this is for you! The workout has a structured rep scheme of 21-15-9, which means you’ll complete 21 reps of each movement in the first round, 15 reps in the second, and 9 reps in the third. Plus, there’s a bonus cardio element: 100 jump ropes between each round.

Let’s get into the details:

The Grind & Shine WOD Breakdown

Here’s the full list of exercises:

1. Decline Pushups: Targets upper chest and shoulders. Use a bench, chair, or elevated surface for decline pushups.
   • Beginner Mod: Standard pushups or knee pushups.
2. Split Squats: Enhances leg strength and balance. Perform one leg at a time, with the rear leg elevated or on the floor.
   • Beginner Mod: Regular lunges.
3. Lateral Lunges (Each Side): Engages glutes, hamstrings, and inner thighs.
   • Beginner Mod: Step into shallow side lunges if needed.
4. V-Ups: Works the core. Lift both legs and upper body simultaneously.
   • Beginner Mod: Perform tuck-ups or crunches.
5. Renegade Rows: Targets back and arms. Use dumbbells if available, otherwise use bodyweight.
   • Beginner Mod: Perform rows from the knees.
6. Jump Squats: Builds lower body power and endurance.
   • Beginner Mod: Air squats (no jump).
7. Shoulder Press: Engages shoulders and upper arms. Use dumbbells, kettlebells, or resistance bands.
   • Beginner Mod: Decrease weight or perform seated presses.
8. Dips: Strengthens triceps and chest. Use a bench, chair, or parallel bars.
   • Beginner Mod: Perform chair dips with bent knees.

Don’t forget the 100 jump ropes between each round—keeping your heart rate up for a cardio boost!

Tips for a Successful WOD

• Warm-Up: Start with a 5-minute warm-up that includes dynamic stretches and mobility work, such as arm circles, leg swings, and light jogging in place.
• Focus on Form: Ensure proper alignment during each move to avoid injury and maximize muscle engagement.
• Pace Yourself: Keep a steady pace, especially with the high reps in the first round. Breathe consistently during exercises and jump rope transitions.
• Stay Hydrated: Keep water close by and take sips during rest breaks.
• Cool Down: End with a cooldown that includes static stretches for all major muscle groups to promote recovery.

Join the GRIT Community

Share your experience with The Grind & Shine WOD! Snap a post-workout selfie, tag @AcademySelfDefense, and use #GRITWOD for a chance to be featured on our social media. Connect with our community and get inspired by others who are taking on this challenge!

Want to experience workouts like this in a supportive group setting? Sign up for a free trial class at the Academy of Self Defense in Santa Clara and see what the GRIT program is all about!