Today’s WOD is all about AMRAP Conditioning & HIIT—an intense, sweat-dripping session designed to push your strength and cardio limits. This workout targets both power and endurance, making it a perfect fit for those looking to build muscle while getting in a solid cardio burn. Whether you’re a beginner or an advanced athlete, this WOD will keep you on your toes.
What is AMRAP?
AMRAP stands for “As Many Rounds As Possible.” This style of training encourages you to complete as many rounds of the exercises as you can within a set time, typically between 15 to 30 minutes. The goal is to challenge yourself, maintain proper form, and work at a pace that pushes you while ensuring safety.
Today’s WOD Breakdown
This AMRAP session combines strength training and high-intensity interval training (HIIT). It’s a full-body blast that can be done at the Academy of Self Defense in Santa Clara, or modified for home workouts.
Exercise Overview
- 15 Kettlebell Swings
- Use a kettlebell with a weight that allows you to maintain control.
- Keep your back straight, engage your core, and use hip thrusts to drive the swing.
- 15 Burpees
- Start from a standing position, drop to a push-up, then jump back up.
- Modification: Step back instead of jumping for lower impact.
- 15 TRX Rows
- Adjust the TRX strap length to increase or decrease the difficulty.
- No TRX? Substitute with bent-over dumbbell rows.
- 1 Minute on the Assault Bike
- Push your max effort for one minute. Maintain a steady pace that’s challenging but sustainable.
- Home Alternative: Substitute with a minute of high knees or mountain climbers.
- 15 Dumbbell Thrusters
- Start with dumbbells at shoulder height, squat down, and drive them overhead in one fluid motion.
- Choose a weight that allows you to complete all reps with good form.
- 15 Box Jumps or Step-Ups
- Jump onto the box and stand fully upright, or step up for a lower impact option.
- Adjust the box height based on your skill level.
- 15 Russian Twists (Each Side)
- Sit on the floor, lean back slightly, and twist your torso from side to side.
- Add a weight for an extra challenge.
- 15 Push-Ups
- Keep your core tight, lower your chest to the ground, and press back up.
- Modify by performing knee push-ups if needed.
Workout Tips for Success
- Warm up thoroughly before starting. Do some dynamic stretches or a light cardio warm-up to prepare your muscles and joints.
- Focus on form. Proper technique is key to avoiding injuries and maximizing the effectiveness of each exercise.
- Pace yourself. While the goal is to complete as many rounds as possible, maintaining consistency is more important than speed.
- Stay hydrated. Keep a water bottle nearby to sip between rounds.
- Cool down with stretches targeting your hips, shoulders, and back after completing the AMRAP. It’ll help with muscle recovery and flexibility.
Get Involved!
Share your AMRAP Conditioning & HIIT experience on social media and tag the Academy of Self Defense to connect with our fitness community. Feel the rush of a good workout and the support of fellow fitness enthusiasts in Santa Clara and beyond!
Ready to give it a shot? Sign up for a free trial class and feel the energy of group fitness in our GRIT program. Not in the area? Try it at home and be part of our online community!