Get Ready for DRILLS FOR DAYS WOD
Looking to enhance your endurance, strength, and agility? The GRIT program at the Academy of Self Defense in Santa Clara presents today’s WOD: DRILLS FOR DAYS. This AMRAP (As Many Rounds As Possible) workout is designed to push your limits with a mix of punches, kicks, squats, and core exercises. Perfect for all fitness levels, this high-intensity routine will leave you feeling powerful and accomplished.
What to Expect in Today’s WOD
DRILLS FOR DAYS is structured as an AMRAP workout, meaning you’ll complete as many rounds as possible of the following exercises within a set time frame. The goal is to maintain a steady pace and maximize your rounds while focusing on proper form.
Workout Structure:
AMRAP:
- 50 Punches:
- Throw rapid punches to engage your upper body and improve cardiovascular endurance.
- 20 Right Hook (RH) Left Kicks:
- Perform 20 powerful right hooks followed by 20 left kicks to work your upper body and legs.
- 50 Punches:
- Another set of rapid punches to keep your heart rate up and arms working.
- 20 Right Hook (RH) Right Kicks:
- Perform 20 powerful right hooks followed by 20 right kicks to target the other side of your body.
- 30 Squat Hops:
- Engage your legs and glutes with these explosive squats, adding a hop at the top for extra intensity.
- 10 Burpees:
- A full-body exercise that boosts cardiovascular fitness and strength. Perform a squat, jump back into a plank, do a push-up, jump back to squat, and jump up.
- 20 Crunches:
- Target your core with controlled crunches to strengthen your abdominal muscles.
Duration: Aim to complete as many rounds as possible within a designated time frame, typically 20-30 minutes.
Exercise Modifications and Equipment Alternatives
No access to specific equipment? Here are some modifications:
- Punches: No equipment needed; adjust intensity as required.
- Kicks: No equipment needed; focus on form and control.
- Squat Hops: Modify to regular squats if needed.
- Burpees: Modify by stepping back into the plank position instead of jumping if necessary.
- Crunches: Perform on a mat or towel for comfort.
Tips for Maximizing Your Workout
- Warm-Up: Start with 5-10 minutes of light cardio and dynamic stretches to prepare your muscles and joints.
- Focus on Form: Proper technique is crucial to prevent injuries and ensure you’re getting the most out of each exercise.
- Pace Yourself: Maintain a steady pace to complete as many rounds as possible while keeping good form.
- Stay Hydrated: Keep water handy and take sips during brief rest periods.
- 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 DRILLS FOR DAYS 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.