Ciabatta Crunch – Today’s GRIT WOD at Academy of Self Defense
Get ready to fire up your muscles and push your limits with Ciabatta Crunch, a fast-paced, strength and endurance workout designed to keep you moving. This WOD is all about explosive power, total-body conditioning, and functional fitness. Whether you’re looking to build strength, boost cardio endurance, or just break a serious sweat, this session has got you covered.
The best part? You don’t need to be an elite athlete to crush it. Ciabatta Crunch is built for all fitness levels, with modifications to fit your needs. So, whether you’re stepping into the gym for the first time or you’re a seasoned GRIT warrior, this WOD will challenge you in the best way.
Today’s Workout Breakdown
This workout is structured with alternating movements and rest periods, so you’ll be pushing hard, recovering briefly, and then going at it again. Let’s go over each movement:
✅ Jump Squats / Jumping Jacks – Get that heart rate up! If you’re feeling strong, go for explosive jump squats. Need a lower-impact option? Stick with jumping jacks to keep the pace without the strain.
✅ Snatch / Kettlebell Thruster – Power and precision! Whether you’re snatching a kettlebell or driving through a thruster, this combo hits your shoulders, legs, and core hard. If you’re working out at home, a dumbbell works just as well.
✅ 4 Punch + Sprawl / Rest – Unleash those fists and drop into a fast sprawl! This movement is perfect for building combat fitness and agility. The rest period is your time to breathe—use it wisely.
✅ Push-ups / Rest – Classic and effective. Standard push-ups work your chest, shoulders, and arms. Modify with knee push-ups or elevate your hands if needed.
✅ Goblet Squats / Upright Rows – Strength meets stability. Grab a kettlebell or dumbbell for goblet squats, keeping your core tight. Then switch to upright rows to target your shoulders and traps.
✅ Bicycles / Rest – Core burner! Crank out those bicycle crunches, engaging your obliques and abs. Move with control to get the most out of this finisher.
How to Maximize Your Workout
💥 Form First – Power is nothing without control! Keep movements smooth and strong to prevent injury.
💥 Modify If Needed – If you’re a beginner, slow down the pace, reduce weight, or swap jumps for step-ups.
💥 Push the Intensity – Advanced athletes can add resistance, increase speed, or shorten rest periods to up the challenge.
💥 Stay Hydrated – You’re going to sweat—keep water close!
Try It at GRIT – First Two Weeks Free!
Nothing beats the energy of training with a motivated crew. If you’re in Santa Clara, come experience GRIT group fitness classes at the Academy of Self Defense. The first two weeks are on us—sign up now and see why our workouts are next-level.
Let’s get after it. Who’s in? 💪