Interval Scheme:03:45 Work / 01:15 Rest8 Rounds Total – One Round Per Zone The Zones: This workout is a pure engine-builder. Every round demands steady output, controlled pacing, and strategic firepower. With nearly four minutes of work per station, the goal isn’t to redline—it’s to stay consistent, efficient, and focused from start to finish. You’ll […]
Hyrox ENGINE ROOM — Full-Body Endurance Meets Functional Strength Welcome to the ENGINE ROOM. This HYROX-style WOD isn’t just cardio. It’s a full-body gas pedal that forces your lungs and muscles to work in sync. If you’re chasing real-world fitness—the kind that carries over into life and sport—this one’s for you. Today’s workout is a […]
HYROX Heat: Build Power & Endurance with HX8 Foundational #3 This isn’t your average workout. HX8 Foundational #3 is a full-body power-builder designed to push limits, sharpen grit (the internal kind), and prep you for HYROX-style race challenges. With 1:50 of effort followed by 40 seconds of rest across 16 intense rounds, every station is […]
Looking for explosive power and hybrid movement? STr3nf! Sp33D! DEKA! delivers. This workout isn’t just a clever title—it’s a high-speed, high-resistance circuit designed to build your strength under fatigue and sharpen your ability to transition smoothly under pressure. Each round cycles through different training focuses with minimal rest and maximum drive. THE FORMAT You’ll hit […]
Face the Gatekeeper: DEKA WOD for Time There’s no coasting through this one. Today’s Gatekeeper DEKA WOD at the Academy of Self Defense in Santa Clara is a test of functional fitness, raw determination, and mental drive. It’s a for-time challenge—so every second counts, and every rep moves you closer to the finish line. This […]
Build Your HYROX Engine with This Tabata WOD If your engine needs more horsepower, today’s HYROX-style WOD at the Academy of Self Defense in Santa Clara is just what your training ordered. We’re dialing in intensity and grit with a Tabata-style endurance burner, designed to boost work capacity, power output, and mental toughness—all key for […]
Shayne Caught You: GRIT’s Sneaky Full-Body Gauntlet If you thought you could cruise through today’s GRIT workout… surprise! Shayne Caught You is one of those sneaky sessions that doesn’t look too wild on paper—but once that timer starts ticking, you’ll feel every second. This one’s structured as a For Time gauntlet with 90 seconds on, […]
Here’s something that might surprise you: only 6-8% of Americans are meeting the basic resistance training guidelines for optimal health. That’s a startling statistic I recently came across from Dr. Gabrielle Lyon’s research, and it got me thinking about our amazing community at the Academy of Self Defense. Every day, I see people of all […]
Looking to completely transform your physique while learning powerful self-defense skills? Our Muay Thai kickboxing classes deliver results that traditional workouts simply can’t match. As a student of “The Art of Eight Limbs,” you’ll experience dramatic changes to your body while mastering this ancient martial art. What Makes Our Muay Thai Kickboxing Classes Different? Complete […]
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