Burn Out WOD: Challenge Your Limits and Reap the Rewards
Ready to elevate your fitness game? Today’s Workout of the Day (WOD) at the Academy of Self Defense in Santa Clara is all about pushing your boundaries and maximizing your potential. Whether you’re just starting out or are a seasoned athlete, this Burn Out WOD is designed to test your strength, endurance, and agility.
Why Join Our WOD?
Our WODs are crafted to provide a full-body workout that not only builds strength but also enhances cardiovascular endurance. By participating, you’ll be part of a supportive community that motivates you to achieve your fitness goals. Plus, our experienced instructors ensure that everyone, from beginners to advanced fitness enthusiasts, can safely and effectively complete the workout.
Today’s WOD Breakdown
Format: 25–15–10
- SWINGS: 25, 15, 10 reps
- ROWS: 25, 15, 10 reps
- CLEAN & PRESS: 25, 15, 10 reps
- V-UPS: 25, 15, 10 reps
- BOX JUMPS: 25, 15, 10 reps
- DECLINE PUSH-UPS: 25, 15, 10 reps
- 4 PUNCH + 1 BURPEE: 25, 15, 10 reps
Exercise Descriptions:
- Swings: Using a kettlebell or dumbbell, hinge at the hips, and swing the weight up to shoulder height, focusing on hip drive.
- Rows: Bent-over rows with dumbbells or a barbell, pulling the weight towards your torso, keeping your back flat.
- Clean & Press: From a squat position, lift the weight to your shoulders (clean), then press overhead.
- V-Ups: Lying on your back, lift your legs and torso simultaneously to form a ‘V’ shape, engaging your core.
- Box Jumps: Jump onto a sturdy box or platform, fully extending your hips at the top.
- Decline Push-Ups: Place your feet on an elevated surface, performing push-ups to target your upper chest and shoulders.
- 4 Punch + 1 Burpee: Perform four fast punches followed by a burpee, repeating the sequence.
Modifications for All Levels
- Beginners: Use lighter weights, perform step-ups instead of box jumps, and modify push-ups to knee push-ups.
- Advanced: Increase the weight, add a jump at the end of the V-ups, and perform the burpee with a tuck jump.
Tips for Success
- Warm-Up: Start with a dynamic warm-up to get your blood flowing and muscles ready.
- Form First: Focus on proper form to prevent injury and maximize efficiency.
- Pace Yourself: This WOD is intense. Find a sustainable pace to maintain throughout the workout.
- Cool Down: Finish with a cool-down stretch to aid recovery and flexibility.
Share Your Progress
We love seeing your dedication! Share your WOD experience on social media and tag us to join our community of fitness enthusiasts. Your journey can inspire others to take the first step towards their fitness goals.
Ready to take on the Burn Out WOD? Sign up for a free trial class at the Academy of Self Defense in Santa Clara. Experience the camaraderie, challenge, and transformative power of our GRIT fitness program.