Conquer the CREEP WOD: A Full-Body Challenge

Get ready to push your limits with today’s intense workout: CREEP. The GRIT program at the Academy of Self Defense in Santa Clara brings you a challenging routine that combines strength and cardio to test your endurance, power, and mental toughness. This WOD is perfect for fitness enthusiasts of all levels looking to take their training to the next level.

What to Expect in Today’s WOD

CREEP is a full-body workout that combines running, pull-ups, back squats, and chest presses. It’s designed to build strength, improve cardiovascular fitness, and challenge your endurance. Here’s how it breaks down:

CREEP Structure:

  1. IN: Max Pull-Ups
    • Start with as many pull-ups as you can manage. This will test your upper body strength right from the beginning.
  2. RUN
    • Go for a run (distance is typically between 400 meters to 1 mile, adjust based on your fitness level and available space).
  3. 50 Back Squats
    • Perform 50 back squats to target your legs and glutes.
  4. 50 Chest Presses
    • Complete 50 chest presses to work your chest, shoulders, and triceps.
  5. RUN
    • Go for another run.
  6. 35 Back Squats
    • Perform 35 back squats, reducing the reps but maintaining intensity.
  7. 35 Chest Presses
    • Complete 35 chest presses, matching the reduced reps for consistency.
  8. RUN
    • Head out for another run.
  9. 20 Back Squats
    • Perform 20 back squats, giving your legs one final push.
  10. 20 Chest Presses
    • Complete 20 chest presses, wrapping up the strength component.
  11. RUN
    • Go for your final run.
  12. OUT: Max Pull-Ups
    • Finish with another max set of pull-ups to test your endurance and upper body strength at the end of the workout.

Exercise Modifications and Equipment Alternatives

No access to a full gym setup? Here are some modifications:

  • Pull-Ups: If you don’t have a pull-up bar, use resistance bands for lat pull-downs or perform inverted rows.
  • Back Squats: Substitute with bodyweight squats or use dumbbells if you don’t have a barbell.
  • Chest Presses: Use dumbbells, resistance bands, or perform push-ups as an alternative.
  • Running: Substitute with high knees, jump rope, or another cardio activity if you can’t run outside or on a treadmill.

Tips for Maximizing Your Workout

  1. Warm-Up: Start with 5-10 minutes of light cardio and dynamic stretches to prepare your muscles and joints.
  2. Focus on Form: Proper technique is essential to prevent injuries and maximize the effectiveness of each exercise.
  3. Pace Yourself: This is a long workout, so maintain a steady pace, especially during the runs.
  4. Stay Hydrated: Keep water handy and take sips during brief rest periods.
  5. Cool Down: Finish with a cool-down session, including static stretches to aid muscle recovery and improve flexibility.

Join the Community

We love seeing your progress! Share your CREEP workout experience on social media and tag the Academy of Self Defense. Let’s inspire and motivate each other to reach our fitness goals.

Ready to experience the power of the GRIT program firsthand? Sign up for a free trial class today and join our online community for more dynamic and challenging workouts.