Today’s GRIT WOD: Total-Body Power Surge
Ready to kick your fitness into high gear? Today’s WOD is designed to push your limits, build strength, and fire up your endurance. Whether you’re a beginner or a seasoned athlete, this workout has options for everyone. Our WOD will challenge your core, engage multiple muscle groups, and get your heart pumping. Plus, it’s always more fun with a supportive group of like-minded fitness lovers. This one’s perfect for those who want to mix high-energy movements with focused strength training. Let’s break it down!
Here’s What’s in Store:
1. Bikini Girls w/ Machine Guns (3 rounds)
Start the workout strong with this intense cardio burst. It’s a combination of alternating punches and explosive squats. This exercise will jack up your heart rate while toning your legs and arms. Do 3 sets of 20 punches paired with 10 squats.
Modifications: If you’re just starting, do bodyweight squats at a slower pace and focus on getting those punches sharp.
2. Elevated Sumo Squats (4 sets of 12 reps)
Next up is strength! Elevate your heels (using a plate or a sturdy surface) and go wide with your stance. This targets your glutes, quads, and inner thighs. It’s a powerhouse move for leg day lovers!
Modifications: If you don’t have a platform, perform traditional sumo squats.
3. Push-Up Crawls (4 sets of 10 crawls)
Work the upper body with push-up crawls. Push-ups followed by crawling to the side challenges not only your chest but also your core and shoulders. It’s a toughie, but worth it!
Modifications: Drop to your knees for the push-up portion if needed. You’ll still get great strength benefits.
4. Plank Taps (3 sets of 20 taps)
Hold a solid plank while tapping each shoulder. This move fires up your core while also giving your arms some love. It might seem simple, but it’s a killer for your stability.
Modifications: Try plank taps from your knees to keep the focus on form.
5. Power Combos 1-6 (4 rounds)
Get ready for a mix of explosive movements. The power combo involves fast punches, kicks, and jumps that mimic MMA drills. This is where functional training really shines, blending strength and cardio in one fast-paced segment.
Modifications: Keep the movements lower impact if you’re a beginner—no jumps necessary!
6. Diamond Push-Ups (3 sets of 8 reps)
Focus on your triceps with these narrow push-ups. Bring your hands together in a diamond shape and feel the burn in your arms and chest.
Modifications: Perform these on your knees or do incline push-ups on a bench or chair.
7. Lateral Raises (4 sets of 12 reps)
Grab some light dumbbells and hit your shoulders! Lateral raises are excellent for toning the sides of your shoulders, giving you that strong, defined look.
Modifications: Use cans or water bottles if you don’t have dumbbells at home.
8. Battle Ropes (3 rounds of 30 seconds)
Finish with a bang! Battle ropes are a killer cardio and strength combo. Slam those ropes down, wave them side to side—whatever you do, give it your all for 30 seconds at a time.
Modifications: No ropes? Mimic the movement using your arms and bodyweight to get a similar effect.
Maximize Your WOD
To get the most out of today’s workout, here are some quick tips:
- Warm up properly: Start with 5-10 minutes of light cardio and dynamic stretches to get your blood flowing.
- Watch your form: Focus on proper technique, especially during moves like push-ups and squats.
- Pace yourself: Go hard, but don’t rush through the exercises. Quality over quantity will give you better results.
- Cool down: After the workout, take time to stretch out your muscles. It’ll aid in recovery and prevent stiffness.
Share Your Progress!
Remember, fitness is a journey! Share your WOD experience with us on social media by tagging @AcademySelfDefense. Let’s build a stronger community together.
Ready to challenge yourself even more? Come try a free class at the Academy of Self Defense in Santa Clara! Join our GRIT program and become part of an incredible fitness community. Spots fill up fast, so sign up today and let’s get after it!