CRAZY 8’s WOD: An AMRAP Challenge for Strength and Agility
Get ready for an exhilarating workout with our CRAZY 8’s Workout of the Day (WOD). This AMRAP (As Many Rounds As Possible) session will push your limits and test your endurance with a variety of movements designed to build strength, improve agility, and increase cardiovascular fitness. Perfect for all fitness levels, this workout offers modifications to suit your needs.
What’s a WOD?
A Workout of the Day (WOD) is a specific set of exercises designed to provide a comprehensive workout. The GRIT program at the Academy of Self Defense in Santa Clara offers these dynamic workouts to keep you motivated and progressing toward your fitness goals. Today’s CRAZY 8’s WOD features repetitions of eight, focusing on kettlebell exercises and striking movements.
Today’s WOD: CRAZY 8’s
AMRAP: As Many Rounds As Possible
Perform each exercise for 8 repetitions, and complete as many rounds as possible within the given timeframe. Keep your movements controlled and focus on maintaining good form.
- KB Renegade Rows – 8 reps (4 each side)
- In a plank position with kettlebells, row one kettlebell to your side while stabilizing with the other arm. Alternate sides.
- KB Chest Press into Chest Flys – 8 reps
- Lying on your back, perform a chest press with the kettlebells and transition into a chest fly.
- KB Sit-Ups – 8 reps
- Hold a kettlebell at your chest and perform a sit-up, engaging your core throughout the movement.
- KB Goblet Squat – 8 reps
- Hold a kettlebell at your chest and squat down, keeping your chest up and knees out.
- Punch Sprawl – 8 reps
- Perform a punch combination followed by a sprawl.
- Kicks – 8 reps (4 each leg)
- Alternate kicking each leg, focusing on form and power.
- Knees – 8 reps (4 each leg)
- Drive your knee up towards your chest, alternating legs.
- Elbows – 8 reps (4 each side)
- Perform elbow strikes, alternating sides with each rep.
Modifications and Equipment Alternatives
- KB Renegade Rows: Perform without kettlebells or use lighter weights.
- KB Chest Press into Chest Flys: Use dumbbells or perform bodyweight chest presses and flys.
- KB Sit-Ups: Perform regular sit-ups without the kettlebell or use a lighter weight.
- KB Goblet Squat: Use a lighter weight or perform bodyweight squats.
- Punch Sprawl: Slow down the movement or reduce the number of sprawls if necessary.
- Kicks, Knees, Elbows: Perform without adding resistance and focus on controlled movements.
Tips for Maximizing Your Workout
- Warm Up: Begin with 5-10 minutes of light cardio and dynamic stretches to prepare your muscles and joints.
- Focus on Form: Maintain proper form throughout each movement to prevent injuries and ensure maximum effectiveness.
- Pace Yourself: Start at a steady pace that allows you to keep moving without burning out too quickly.
- Hydrate: Keep water nearby and take sips throughout the workout to stay hydrated.
- Cool Down: Finish with a cool-down session, including static stretches to aid recovery and reduce muscle soreness.
Join the Community
Share your CRAZY 8’s WOD experience on social media and tag us to connect with our supportive fitness community. Let’s inspire each other to keep pushing forward!
Ready to take on the CRAZY 8’s WOD? Sign up for a free trial class at the Academy of Self Defense in Santa Clara or join our online community for more challenging workouts. Visit our website to start your fitness journey today!