Elevate Your Fitness with Today’s WOD: GOLF

Ready to push your fitness boundaries? Our Workout of the Day, GOLF, is designed to test your strength, endurance, and agility. This 30-minute AMRAP (As Many Rounds As Possible) workout promises a comprehensive challenge suitable for all fitness levels. Let’s dive in and see what’s in store!

What to Expect from GOLF

AMRAP workouts are excellent for maximizing effort within a set time. Today’s WOD includes a variety of exercises to keep your heart rate up and your muscles engaged. Here’s a breakdown of what you’ll be tackling:

Warmup (25 minutes)
Before you start the main workout, it’s crucial to warm up properly. Spend 25 minutes doing dynamic stretches and light cardio to prepare your body.

AMRAP 30 Minutes
For the next 30 minutes, you’ll cycle through the following exercises as many times as you can:

1. 5 Sets of 3 Punches, Kick & Sprawl
Kick off with five sets of three punches followed by a kick and a sprawl. This sequence will get your heart pumping and improve your coordination and agility.

2. 20 Thrusters (Bands or Weights)
Thrusters are a full-body exercise targeting your shoulders, legs, and core. Use bands or weights depending on your equipment availability and fitness level.

3. 25 Sit-Ups
Strengthen your core with sit-ups. Focus on engaging your abdominal muscles and maintaining a steady pace.

4. 20 Pit Sledges
Pit sledges are fantastic for building upper body strength and endurance. If you don’t have access to a sledge, substitute with a similar motion using a heavy object.

5. 10 Double Unders
Double unders, where the jump rope passes under your feet twice per jump, are excellent for improving cardiovascular endurance and coordination. If you’re new to double unders, practice single unders or attempt as many double unders as you can.

Tips to Maximize Your Workout

  • Pace Yourself: With a 30-minute AMRAP, it’s important to find a sustainable pace. Don’t burn out in the first few minutes.
  • Form Over Speed: Proper form prevents injuries and ensures you’re working the correct muscles.
  • Modify as Needed: If some exercises are too challenging, adjust them to match your fitness level.
  • Stay Hydrated: Keep a water bottle nearby and take small sips during breaks.
  • Cool Down: Finish with a 5-10 minute cool-down to aid in recovery. Stretch all major muscle groups and focus on your breathing.

Join Our Community

We’d love to see how you’re doing! Share your workout journey on social media and tag us using #GRITWOD. Connect with other fitness enthusiasts and get inspired by their progress.

Don’t forget, you can experience the full benefits of the GRIT program at the Academy of Self Defense in Santa Clara. Sign up for a free trial class and see how our supportive community and expert instructors can help you reach your fitness goals.