Bronx Tale

Are you ready to step into the ring and unleash your inner warrior?

The Bronx Tale WOD at the Academy of Self Defense is here to challenge you both mentally and physically. Led by the charismatic Coach James, this workout is designed to push your limits and leave you feeling stronger than ever.

The Bronx Tale WOD begins with 10 Man Maker Rows on each arm, a full-body exercise that engages your core, upper body, and legs. Feel the burn as you lift the weights and row with precision, building strength and endurance.

Next up, it’s time to throw some punches. Get your heart rate up and your fists flying with 100 punches, unleashing your inner boxer. Channel your energy and focus on each strike, feeling the power behind every punch.

Now it’s time to test your upper body strength with 5 pull-ups. Hang from the bar and pull yourself up, feeling the muscles in your back and arms working hard. Modify as needed and challenge yourself to reach new heights.

Transitioning to the upright rows, grab a barbell or dumbbells and lift with control. This exercise targets your shoulders and upper back, helping you develop strength and definition in these areas.

Don’t forget to give some love to your triceps with 10 bench dips. Use a sturdy bench or elevated surface and lower your body down, engaging the back of your arms. Feel the burn and know that you’re building strong, sculpted triceps.

Finally, finish off the Bronx Tale WOD with 15 sumo squats. Stand with your feet wide apart, toes pointing outwards, and lower your body down into a deep squat. Engage your glutes and thighs as you power through each rep.

Join Coach James and the Academy of Self Defense community for the Bronx Tale WOD. It’s a chance to challenge yourself, embrace the grit, and emerge stronger than ever. Modify the exercises as needed and listen to your body, knowing that each step of the journey is a testament to your determination and resilience.