ASD 350

Push Your Limits with the “ASD 350” Workout: A High-Intensity Fitness Challenge

Welcome to the “ASD 350” workout, a rigorously designed, timed challenge that demands excellence and resilience. Crafted by the Academy of Self Defense in Santa Clara, this session embodies our GRIT fitness program’s commitment to pushing boundaries and elevating physical capabilities. The “ASD 350” workout, with its focus on high repetitions and diverse exercises, is perfect for those looking to significantly boost their strength, endurance, and cardiovascular fitness in a challenging yet rewarding format.

The “ASD 350” consists of a strategic lineup of exercises designed to test different muscle groups while maintaining a high intensity throughout the session. This workout is not just about physical endurance; it also challenges your mental toughness and determination to push through to the end. Ready to dive into this intense fitness challenge and see what you’re truly capable of? Let’s explore what the “ASD 350” workout entails.

The “ASD 350” Workout Breakdown

This workout is structured to deliver a high-impact fitness experience through a series of demanding exercises, totaling 350 repetitions. Here’s the intense lineup for this session:

  • 50 Knuckle Pushups: Start strong with 50 knuckle pushups to enhance upper body strength, focusing on your chest, shoulders, and triceps.
  • 50 Box Jumps: Move on to 50 box jumps, which are excellent for building explosive power and improving leg strength and cardiovascular endurance.
  • 50 Knuckle Pushups: Again, perform another set of 50 knuckle pushups, pushing your upper body endurance further.
  • 50 Med Ball Squats: Incorporate 50 medicine ball squats to target your lower body while engaging your core, enhancing overall strength and stability.
  • 50 Knuckle Pushups: Complete the final set of 50 knuckle pushups, maximizing the workout’s impact on your upper body.
  • 100 Double Unders: Finish the workout with 100 double unders, a high-intensity jump rope technique that boosts agility, coordination, and cardiovascular health.

Tips to Excel in the “ASD 350” Challenge

  • Stay Hydrated: Keep water nearby, as this workout will significantly increase your heart rate and sweat rate.
  • Pace Yourself: Despite the goal of completing the workout for time, pace yourself to maintain consistent energy levels and avoid burnout, especially during high-repetition sets.
  • Focus on Form: With the high number of repetitions, maintaining proper form is crucial to maximizing effectiveness and minimizing the risk of injury.
  • Cool Down Properly: Dedicate time after completing the workout to cool down, incorporating stretching and light movement to aid recovery and reduce muscle soreness.

Join Us for a Monumental Fitness Challenge

Feeling motivated to tackle the “ASD 350” workout? The Academy of Self Defense in Santa Clara invites you to join our fitness community for this and many other challenging workouts. 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 the Academy of Self Defense.

The “ASD 350” workout is more than just a physical challenge; it’s an opportunity to test your limits, enhance your physical fitness, and achieve a significant milestone in your fitness journey. Are you ready to tackle this high-intensity challenge and push your limits?