Dive Into the “3-Way” Workout: A Triad of Teamwork, Intensity, and Fun

Welcome to the “3-Way” workout, an innovative team-based fitness challenge designed to test your endurance, strength, and coordination. This workout, proudly offered at the Academy of Self Defense in Santa Clara, is a hallmark of our GRIT fitness program, celebrated for its commitment to creating engaging, effective, and community-driven fitness experiences. Designed for teams of three, the “3-Way” workout emphasizes teamwork, as participants rotate through three intense rounds of exercises, ensuring a comprehensive workout that’s as fun as it is challenging.

Structured in sets of three rounds, with each team member taking turns to complete their set before passing the baton, this workout creates a dynamic environment where motivation and encouragement are paramount. Whether you’re slamming, cleaning, pressing, or sprawling, each exercise is designed to push you to your limits while fostering a spirit of camaraderie and collective achievement. Ready to bond over burpees and build strength together? Let’s explore the engaging journey of the “3-Way” workout.

The “3-Way” Workout Breakdown

This workout is carefully crafted to engage your entire body, offering a balanced challenge that combines high-intensity movements with strength exercises to engage your entire body. Here’s the game plan for this team-centric session:

Round 1: Power and Explosiveness

  • 30 Over Shoulder Slams: Begin with over shoulder slams, working your core, shoulders, and back, enhancing power and explosiveness.
  • 30 Clean & Press: Move on to clean & press, a compound movement that targets your legs, shoulders, and arms, improving strength and coordination.
  • 30 Rainbow Slams: Execute rainbow slams, targeting your obliques and shoulders, improving your core strength and stability.

Round 2: Agility and Technique

  • 30 Punches: Engage in a flurry of punches, boosting upper body endurance and coordination.
  • 30 Kicks: Deliver 30 powerful kicks, enhancing lower body strength and flexibility.
  • 30 Sprawls: Perform sprawls, a full-body exercise that increases heart rate and tests your agility.

Round 3: Endurance and Stability

  • 30 Double Unders (DUs): Start with double unders, challenging your coordination and cardiovascular endurance.
  • 30 Box Squats: Continue with box squats, focusing on lower body strength and stability.
  • 30 Mountain Climbers: Conclude with mountain climbers, targeting your core and increasing your heart rate, boosting cardiovascular fitness.

Tips to Triumph in the “3-Way” Challenge

  • Stay Hydrated: Keep water close to ensure you stay hydrated throughout this demanding workout.
  • Communicate and Encourage: Work closely with your teammates, offering encouragement and support to push through each round.
  • Pace Yourself: Find a sustainable rhythm that allows you to maintain form and intensity across all exercises.
  • Cool Down Properly: After completing the workout, dedicate time to cool down as a team, incorporating stretching and light movement to aid recovery.

Join Us for a Team Fitness Experience

Feeling inspired to tackle the “3-Way” workout with your squad? The Academy of Self Defense in Santa Clara invites you to join our fitness community for this unique and engaging team workout experience. Our group fitness classes welcome participants of all levels, offering a supportive and motivating environment. Sign up for a free trial class and explore our diverse fitness offerings, including the innovative GRIT program, at academyselfdefense.com.

The “3-Way” workout is more than just a physical challenge; it’s an opportunity to experience the power of teamwork, push beyond individual limits, and achieve collective fitness goals. Are you and your team ready to take on this dynamic challenge and emerge stronger together?