Today’s WOD is All Saints & Sinners, a fast-paced, heart-pumping workout designed to challenge both strength and endurance. Whether you’re aiming to improve your conditioning, build muscle, or simply enjoy a great group fitness experience, this WOD offers it all. Perfect for all fitness levels, this workout allows you to push your limits, as it’s based on AMRAPs (as many rounds as possible), making it highly adaptable to each participant’s pace.
Overview of Today’s WOD
The workout is divided into three segments, each consisting of 6 rounds. Each round lasts 1 minute, and the focus changes in each segment to keep things dynamic.
WOD Breakdown
Segment 1: 6 Rounds, 1-Minute AMRAP
- Burpees: These are a total body burner that elevates your heart rate quickly. Focus on speed while maintaining good form.
- Modifications: For beginners, you can step back into the plank position rather than jump.
- Double Unders (DUs): A classic jump rope move that tests coordination and endurance.
- Alternatives: Single unders or toe taps on a step for those without a jump rope.
- Power Hits: Quick, explosive strikes that mimic combat moves. Think of fast, high-energy strikes to the ground or a bag.
- Alternative: Shadow boxing or air punches if equipment is not available.
Segment 2: 6 Rounds, 1-Minute AMRAP
- Alternating Curl Holds: This move builds isometric strength in your biceps as you hold one dumbbell while curling the other.
- Modifications: Use lighter dumbbells or resistance bands to reduce the intensity.
- Gorilla Rows: A bent-over row variation, aiming to improve upper back strength.
- Alternatives: Use resistance bands if you don’t have dumbbells.
- Front Rack Squats: With dumbbells or kettlebells held at shoulder height, this squat variation challenges your legs and core.
- Modifications: Air squats or goblet squats if holding weights is too challenging.
Segment 3: 6 Rounds, 1-Minute AMRAP
- Hollow Tucks: A core-centric movement that strengthens the abs and lower back.
- Modifications: Perform crunches or leg raises if the full hollow tuck is too intense.
- Hand-on-Ball Mountain Climbers: This adds an extra balance challenge to the traditional mountain climber.
- Alternatives: Standard mountain climbers or elevated climbers using a bench.
Tips for Maximizing the WOD
- Warm-Up: Prepare your body with light cardio and dynamic stretches, focusing on the shoulders, hips, and legs.
- Pace Yourself: With AMRAPs, it’s all about consistent effort. Start strong, but avoid burning out too early.
- Focus on Form: Quality reps over quantity. This ensures that you’re working the right muscles while avoiding injury.
- Cool Down: Finish with a 5-10 minute cool-down of static stretches to aid recovery and reduce muscle soreness.
Join the GRIT Fitness Program!
Ready to take on All Saints & Sinners? Sign up for a free trial class at the Academy of Self Defense in Santa Clara, where every group fitness class pushes you to be your best. Follow us on social media, share your progress, and become part of a supportive fitness community.