1776 II

1776 II WOD: Team Up and Conquer the Challenge!

Welcome to the 1776 II WOD at the Academy of Self Defense in Santa Clara! This team-based workout is all about camaraderie, endurance, and sheer determination. Together, you’ll complete a total of 1776 reps across various exercises, pushing each other to the finish line. Whether you’re a beginner or a seasoned athlete, this WOD is designed to bring out the best in everyone. Let’s break it down and get ready to sweat!

What to Expect in Today’s WOD

This WOD requires teamwork and strategy. You’ll be tackling these exercises as a team to reach a total of 1776 reps. Divide and conquer each exercise based on your team’s strengths. Here’s what you’ll be doing:

  1. Push-Ups
    • Why it’s great: Builds upper body and core strength.
    • Modification: Perform push-ups on knees or against a wall.
  2. TRX Rows
    • Why it’s great: Strengthens the back and improves posture.
    • Modification: Use resistance bands if TRX is unavailable.
  3. Power Hooks
    • Why it’s great: Enhances cardiovascular fitness and upper body power.
    • Modification: Perform shadow boxing if weights are too challenging.
  4. Burpees
    • Why it’s great: Full-body workout that boosts endurance.
    • Modification: Step back into plank instead of jumping.
  5. Goblet Squats
    • Why it’s great: Targets quads, glutes, and core.
    • Modification: Perform bodyweight squats if needed.
  6. Roundhouse Kicks
    • Why it’s great: Works the legs and improves balance.
    • Modification: Perform front kicks if roundhouse kicks are difficult.
  7. Box Jumps
    • Why it’s great: Builds explosive power and lower body strength.
    • Modification: Step-ups as a lower impact option.
  8. Kettlebell Swings
    • Why it’s great: Enhances core strength and cardiovascular endurance.
    • Modification: Use a lighter kettlebell or perform deadlifts.
  9. V-Ups
    • Why it’s great: Targets the entire core.
    • Modification: Perform crunches or leg raises.
  10. Clean and Press
    • Why it’s great: Full-body movement that builds strength and coordination.
    • Modification: Use lighter weights or dumbbells.

Tips for Maximizing Your Workout

  • Warm-Up: Start with dynamic stretches and light cardio to get your muscles ready.
  • Team Strategy: Communicate and plan how to split the reps efficiently based on each member’s strengths.
  • Pace Yourself: It’s a marathon, not a sprint. Maintain a steady pace to avoid burnout.
  • Hydrate and Fuel: Keep water and snacks handy to stay energized throughout the workout.
  • Cool Down: Finish with stretching to aid in recovery and reduce muscle soreness.

Join Our Community!

At the Academy of Self Defense, we believe in the power of community and teamwork. Sharing this challenging workout with your team builds bonds and pushes everyone to achieve more. Share your 1776 II WOD experience on social media and tag us to connect with other fitness enthusiasts.

Are you ready to join the best group fitness classes in Santa Clara? Sign up for a free trial class today and experience the camaraderie and challenge of our GRIT program.