Get Ready to Conquer Bruised: Today’s GRIT WOD
Today’s Workout of the Day is all about pushing your limits and testing your endurance. With a mix of powerful strength exercises and dynamic movements, Bruised is designed to build functional strength, improve core stability, and increase your overall athleticism. Whether you’re a beginner or a seasoned athlete, this workout is sure to leave you feeling accomplished and a bit “bruised” in the best way possible.
What to Expect in Bruised
- 50 Kettlebell Thrusters
Start strong with kettlebell thrusters, a full-body exercise that combines a squat with an overhead press. This move is fantastic for working your legs, core, and shoulders in one fluid motion. Keep your core tight and focus on driving through your heels as you push the kettlebell overhead. - 50 Accordion Crunches
Next, hit the mat for accordion crunches to target your abs. This move involves pulling your knees and chest together simultaneously, creating an intense burn in your core. Make sure to exhale as you crunch to fully engage your abdominal muscles. - 40 Sumo Squats
Sumo squats are up next, focusing on your inner thighs and glutes. With a wide stance and toes pointing out, squat down keeping your back straight and chest up. Squeeze your glutes at the top of the movement to maximize muscle activation. - 40 2 Jabs + Kick
Bring out your inner fighter with this combo move. Start with two quick jabs, then follow up with a powerful kick. This combination not only works your upper body and core but also challenges your coordination and balance. - 40 Push-Up + Shoulder Tap
Drop down for push-ups, adding a shoulder tap at the top of each rep. This exercise targets your chest, shoulders, triceps, and core, helping to build upper body strength while improving stability. Remember to keep your body in a straight line from head to heels. - 40 TRX Rows
Time to hit the TRX straps for rows. This move is perfect for strengthening your back, biceps, and core. Lean back at an angle that challenges you, pull yourself up, and squeeze your shoulder blades together at the top. - 20 Bag Slams
Finally, finish strong with bag slams. This explosive movement is great for releasing any stress while working your entire body, especially your core and shoulders. Focus on using your entire body to generate power and really drive that bag into the ground.
Tips for Success
- Warm-Up Properly: Get your body ready with a 5-10 minute warm-up of light cardio and dynamic stretches. Focus on the muscle groups you’ll be using.
- Form First: Always prioritize good form over speed. This will help you avoid injuries and make sure you’re getting the most out of each exercise.
- Modify When Needed: If you’re just starting, reduce the number of reps or modify the exercises. For example, perform push-ups from your knees or do bodyweight rows instead of TRX rows.
- Stay Hydrated: Keep a water bottle close by to stay hydrated throughout the workout.
- Cool Down: After you finish, take a few minutes to cool down and stretch. This will help your muscles recover and reduce soreness.
Join the GRIT Community
We love seeing your progress! Share your post-workout pics and tag us @academyselfdefense. If you haven’t yet, join our GRIT program at the Academy of Self Defense in Santa Clara. Sign up for a free trial class today and experience the energy of our group fitness classes firsthand. This is more than just a workout—it’s a chance to be part of a community that supports and challenges you.
See you in class!