Get ready to sweat and conquer with today’s Workout of the Day at the Academy of Self Defense in Santa Clara. This one’s a knockout—literally! The Double Mint Gum WOD combines strength, cardio, and functional combat fitness into one incredible challenge. Whether you’re a beginner or an advanced athlete, this workout is scalable to meet your level while still pushing your limits.
Why You’ll Love It
The Double Mint Gum WOD is a fast-paced circuit that tests your endurance, builds muscle, and sharpens your coordination. It’s a mix of functional training, combat fitness, and bodyweight exercises designed to challenge your entire body. And you’ll love the supportive energy in our group fitness classes that make pushing through the grind feel like a team effort.
Here’s What’s on the Menu:
Complete the following in order for time. Grab your kettlebells, box, and medicine ball if you have them!
- 100 Straight Punches
Engage your core and keep those punches sharp! Stay light on your feet for maximum cardio benefits.
Modification: Slow the pace or reduce the reps to 50. - 50 Crunches
Hit the mat and fire up your abs! Keep the movement controlled to target your core effectively.
Modification: Swap for knee tucks if crunches strain your neck. - 40 Double Kettlebell Cleans
Power up your lower body and engage your traps with this explosive move. Drive through your hips and keep the kettlebells close to your body.
Modification: Use a single kettlebell or reduce the reps to 20. - 30 Guard Punches
Stay in a fighter’s stance and unleash 30 punches while maintaining a tight guard. This is great for your shoulders and coordination.
Modification: Perform seated punches to lessen intensity. - 20 Box Jumps
Explosive and effective, box jumps will test your power and endurance. Land softly with bent knees for safety.
Modification: Step-ups are a great alternative. - 10 Double Kettlebell Thrusters
Combine a squat with an overhead press to target multiple muscle groups in one move. Keep your core tight and movements fluid.
Modification: Perform single-arm thrusters or use dumbbells instead. - 5 Burpees
No WOD is complete without this total-body burner! Drop, push up, jump up, and repeat.
Modification: Step back into a plank instead of jumping for a lower-impact version. - 1 Lap Bear Crawl (with Ball)
Finish strong with this mobility and core challenge. Keep the ball secure as you crawl forward.
Modification: Perform a plank crawl or drop the ball if it becomes too challenging.
Tips for Tackling This WOD
- Focus on Breathing: Combat moves and kettlebell exercises demand proper breathing to keep your energy levels high.
- Use Proper Form: Always prioritize good technique, especially during cleans, thrusters, and box jumps.
- Take Short Breaks: Pause briefly between exercises if needed, but keep moving to maintain momentum.
- Stay Positive: It’s a tough WOD, but finishing it is a huge accomplishment. Share your progress with our GRIT community!
Why Join GRIT at the Academy of Self Defense?
The GRIT fitness program offers some of the most dynamic group fitness classes in Santa Clara. Every workout is designed to keep you engaged and moving toward your goals. Plus, our experienced instructors and tight-knit community will keep you motivated every step of the way.
Ready to join the action? Sign up for a free two-week trial and see why our members love it! Click here to sign up.