Andrea—Strength, Power, and Core in One Tough Grind
When it comes to group fitness classes in Santa Clara, you don’t just want a workout—you want a challenge that feels purposeful. That’s where today’s WOD, Andrea, comes in. This session blends strength, conditioning, and stability work in a way that leaves your muscles fired up and your core rock solid. It’s equal parts grind and flow, with a rhythm that keeps you moving from start to finish.
Format:
- AMRAP: 15 minutes of nonstop action
- EMOM: 4 rounds of rotating strength moves
- Style: Total-body conditioning with a strong focus on control, power, and grit
PART 1: AMRAP 15 Minutes
Keep moving through as many rounds as possible in 15 minutes:
- 10 Deadlifts
- 8 Push-ups with Shoulder Taps
- 10 Box Jumps
This sequence builds explosive strength and coordination. Deadlifts drive your posterior chain, push-ups with shoulder taps hit the chest and core, and box jumps bring the cardio burst.
Coach Tip: Smooth is fast. Don’t rush the deadlifts—own your form. On push-ups, keep the hips level during taps. Land softly on the box.
At-Home Modifications:
- Swap the barbell deadlifts for weighted backpack hinges or single-leg Romanian deadlifts.
- Push-ups with taps can be done from knees.
- No box? Try tuck jumps or step-ups.
PART 2: EMOM (Every Minute on the Minute) x 4 Rounds
- Minute 1: 8 Renegade Rows
- Minute 2: 12 Goblet Squats
- Minute 3: 40-second Plank Hold
This block demands both strength and discipline. Rows torch the back and arms, squats load the legs, and planks test your core under fatigue.
Coach Tip: Treat EMOMs like mini sprints. Work hard, then catch your breath in the seconds that remain before the next minute starts.
At-Home Modifications:
- Renegade Rows: Use water bottles or bodyweight shoulder taps.
- Goblet Squats: Hug a backpack or just use bodyweight.
- Plank Hold: Drop to forearms or knees if needed—just keep it tight.
Warm-Up Guidance
Start with 5 minutes of movement prep:
- Jump rope or high knees in place
- Hip hinges (bodyweight RDLs)
- Shoulder rolls and arm swings
- Light planks or bird dogs
Then practice a few reps of each WOD move at half intensity. Your body will thank you.
Final Thoughts
Andrea is a WOD that sneaks up on you. The AMRAP keeps you moving at a steady clip, but the EMOM demands consistency under fatigue. It’s a test of your strength, your core, and your grit.
At the Academy of Self Defense in Santa Clara, GRIT workouts like this aren’t just about the grind. They’re about training with a crew that keeps you accountable, motivated, and coming back for more.
Want in? Try GRIT free for two weeks and see what group fitness Santa Clara is all about.
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