Cleans, Trains, & Automobiles

Dive Into the “Cleans, Trains, and Automobiles” Workout for High-Octane Fitness

Welcome to the “Cleans, Trains, and Automobiles” workout, an action-packed fitness session designed to drive your strength, endurance, and agility to new heights. This uniquely named workout, offered at the Academy of Self Defense in Santa Clara, is an integral part of our GRIT fitness program, celebrated for its ability to challenge participants with a mix of high-intensity and strength-focused exercises. Ideal for those who love themed workouts with a bit of a twist, this session will have you moving through a series of demanding exercises, each designed to target key muscle groups while keeping your pulse racing.

The “Cleans, Trains, and Automobiles” workout is structured to provide a comprehensive fitness experience, combining dynamic movements with powerful lifts to maximize physical engagement and improve overall athletic performance. Whether you’re a seasoned athlete or a fitness enthusiast looking to shake up your routine, this workout offers a thrilling challenge that’s sure to rev your engine.

The “Cleans, Trains, and Automobiles” Workout Breakdown

This high-intensity workout is meticulously crafted to include a variety of exercises that enhance power, strength, and cardiovascular health. Here’s a closer look at the sequence:

Main Circuit:

  • 5 CSP (Clean, Squat, Press): Start the circuit with this compound movement to target multiple muscle groups including the shoulders, quads, and glutes.
  • 10 Knuckle Push-Ups: Follow with knuckle push-ups to strengthen the chest, shoulders, and triceps while toughening the knuckles.
  • 5 Row + Clean: Engage in a combination of rows and cleans to work both the upper and lower body, enhancing pulling strength and explosive power.
  • 10 Power Punches: Punch out ten times to boost upper body speed and power.
  • 5 Double KB Clean: Execute double kettlebell cleans, challenging your coordination and increasing muscular activation across several regions.
  • 10 Accordion Crunches: Work on your core with accordion crunches, which target the abdominal muscles dynamically.
  • 5 Burpee to Clean: Combine burpees with cleans for a full-body workout that spikes your heart rate.
  • 10 Head Kicks: Finish the circuit with head kicks to improve flexibility and lower body power.

Finishing Sequence:

  • 50 KB Swings: Transition into kettlebell swings to build hip thrust power and enhance back endurance.
  • 50 Mountain Climbers: Continue with mountain climbers, pushing your cardio endurance and core stability.
  • 50 Jump Squats: Complete the sequence with jump squats to maximize lower body strength and explosive capacity.

Tips to Maximize Your Workout

  • Hydration is Key: Keep hydrated throughout the workout to maintain performance and aid recovery.
  • Maintain Form: With complex movements like CSP and double KB cleans, maintaining proper form is crucial to prevent injury and ensure each muscle group is effectively engaged.
  • Pace Yourself: The intense nature of this workout can be demanding, so it’s important to pace yourself to sustain energy throughout.
  • Post-Workout Care: Invest time in cooling down properly with stretches and light cardio to aid muscle recovery and reduce soreness.

Join Our Fitness Community

If the “Cleans, Trains, and Automobiles” workout sounds like your kind of challenge, the Academy of Self Defense in Santa Clara is ready to welcome you. Our group fitness classes cater to all skill levels, offering a supportive atmosphere that motivates you to reach your best. Sign up for a free trial class and check out our innovative GRIT program and other fitness offerings at Academy of Self Defense.

Ready to take your fitness journey full throttle? Join us for the “Cleans, Trains, and Automobiles” workout and discover how fun and effective a themed workout can be!