WOD: Get Your Wings
Ready to soar to new heights? Today’s GRIT Workout of the Day, Get Your Wings, is all about pushing your limits with a powerful mix of strength, cardio, and explosive movements. Designed to build endurance, power, and agility, this workout is the perfect challenge for anyone looking to up their fitness game. Whether you’re a seasoned athlete or just starting out, this WOD will leave you feeling stronger and more energized.
Workout Breakdown:
- 8 Guard Punches
Start strong with 8 guard punches. This move will activate your core and arms, setting the tone for the intense work ahead. Stand in a boxing stance, guard up, and throw quick, powerful punches. Feel your core engage as you twist with each punch. - 5 Burpee + Broad Jump
Combine the classic burpee with a broad jump for an explosive cardio boost. After completing the burpee, land in a squat and immediately jump forward as far as you can. This combo is a killer for your legs and will get your heart rate soaring. - 8 Deadlifts
Transition into deadlifts to work your posterior chain. With feet shoulder-width apart, keep your back straight as you hinge at the hips to lower the weight (barbell, kettlebell, or any heavy object) to the ground. Drive through your heels as you lift back up, engaging your hamstrings and glutes. - 5 Burpees (Double)
Get ready for a double dose of burpees! Knock out 5 double burpees, where you add an extra push-up or a jump at the top for that extra burn. - 8 Goblet Squats
Hold a kettlebell or dumbbell close to your chest as you perform 8 goblet squats. This move targets your quads, glutes, and core. Keep your chest up and push through your heels to stand tall. - 5 Burpees (Single Leg)
Time to test your balance and strength with single-leg burpees. Perform 5 burpees on one leg, then switch to the other. This variation not only challenges your stability but also works each leg individually, evening out any muscle imbalances. - 8 Clean and Press (Kneeling)
Kneeling clean and presses are next, working your shoulders, core, and upper body. Start in a kneeling position with the weight in front of you. Clean it to your shoulder, then press it overhead. Repeat 8 times on each side. - 5 Burpees (Lateral)
Finish strong with lateral burpees. Perform a burpee, but instead of jumping straight up, jump to the side. This move adds a lateral component, challenging your coordination and agility.
Tips for Success:
- Form First: Focus on maintaining good form throughout the workout to prevent injury and maximize results. Engage your core, keep your back straight during lifts, and land softly in jumps.
- Pace Yourself: This WOD is intense, so pace yourself. It’s not about how fast you can finish, but about maintaining steady, controlled movements.
- Modify When Needed: If you’re new to some of these moves or need to make the workout more accessible, modify as needed. For example, perform regular burpees instead of single-leg or lateral variations, or use lighter weights for the lifts.
Community Check-In:
We love seeing your progress! Share your experience with today’s WOD on social media and tag us @academyselfdefense. Whether you’re sweating it out in the gym or crushing it at home, we want to cheer you on.
Join the GRIT Program:
Ready for more workouts like this? Join our GRIT program at the Academy of Self Defense in Santa Clara. Sign up for a free trial class and experience the supportive community and expert coaching that will take your fitness to the next level. Visit academyselfdefense.com to learn more.