Conquer Your Tuesday with This AMRAP Workout!

Are you ready to crush your fitness goals and get a serious sweat on? Our Tuesday Workout of the Day (WOD) is an AMRAP (As Many Rounds As Possible) workout designed to challenge you, boost your endurance, and build strength. This session is all about pushing your limits and seeing how many rounds you can complete within a set time.

What is an AMRAP? AMRAP workouts are fantastic because they can be tailored to any fitness level. Whether you’re a beginner or an advanced athlete, you set your own pace. The goal is simple: complete as many rounds of the given exercises as you can in the allotted time. It’s a great way to measure your progress and stay motivated.

Today’s WOD Details

Workout: AMRAP


  1. 20 V-Ups: Engage your core with these dynamic movements. Lie flat, then simultaneously raise your legs and torso to form a ‘V’.
  2. 20 TRX Forward Lunges: Using the TRX straps, step forward into a lunge, ensuring your knee is aligned with your ankle.
  3. 20 Pull-Ups: Build upper body strength and endurance. Modify with a resistance band or an assisted pull-up machine if needed.
  4. 20 Deck Squats: From a standing position, roll back to a seated squat and then stand up, engaging your legs and core.
  5. 20 Wall Balls: Squat and throw a medicine ball against the wall, catching it as you stand. This is a full-body exercise that also enhances coordination.
  6. 20 Bulgarian Split Squats: Use a bench or step to elevate one foot behind you while performing a squat. This targets your quads and glutes.
  7. 2000 Meter Row: Endurance is key here. Maintain a steady pace and focus on your form to maximize efficiency.

Modifications for All Levels:

  • Beginners: Reduce the reps to 10-15 per exercise and use lighter weights. For pull-ups, use a resistance band or perform bodyweight rows.
  • Intermediate: Aim for the prescribed reps but take short breaks if needed. Use moderate weights.
  • Advanced: Complete the full reps and challenge yourself by increasing weights or minimizing rest between exercises.

Tips for Maximizing Your Workout

  1. Warm-Up: Spend at least 5-10 minutes warming up with dynamic stretches and light cardio to prepare your muscles.
  2. Form First: Focus on maintaining proper form to prevent injury and get the most out of each exercise.
  3. Pace Yourself: Start at a sustainable pace. It’s better to maintain consistency than to burn out too quickly.
  4. Stay Hydrated: Keep a water bottle nearby and take small sips between rounds.
  5. Cool Down: End your workout with a cool-down period including static stretching to promote recovery.

Join the Community

Share your progress with us on social media! Use the hashtag #GRITWOD and tag us to join our supportive community of fitness enthusiasts. We’d love to see your journey and cheer you on!

Ready to Take the Next Step?

Sign up for a free trial class at the Academy of Self Defense in Santa Clara and experience the GRIT program firsthand. Whether you’re looking for a group fitness class or a way to enhance your strength training routine, our experienced instructors are here to help you reach your goals.

Get started today and see how the GRIT program can transform your fitness routine.