Ready to defy gravity? Today’s WOD is all about building upper body strength, core stability, and explosive power. Designed to challenge every fitness level, this routine combines bodyweight exercises, functional strength moves, and dynamic strikes. Whether you’re new to fitness or a seasoned athlete, you’ll find ways to push yourself and grow.
Workout Details
- Commando Pull-Ups: Target your upper body and grip strength. Alternate hand positions with every pull-up for added complexity. (4 sets of 8-12 reps)
- Leg Lifts: Build a solid core by lifting your legs while keeping your lower back on the ground. Scale with bent-knee lifts if needed. (4 sets of 15 reps)
- TRX Bicep Curls: Focus on controlled movements to isolate your biceps. Adjust your body angle to modify intensity. (3 sets of 10-12 reps)
- Bent-Over Rows: Strengthen your back and improve posture. Use a barbell, dumbbells, or resistance bands. (4 sets of 8-10 reps)
- 3 Strikes + Kick: Engage your whole body with strikes followed by a powerful kick. Great for cardio and coordination. (4 rounds of 1-minute intervals)
- Deadlifts: Build full-body power with proper form. Beginners can opt for lighter weights or kettlebells. (4 sets of 6-8 reps)
- Plank Pull-Unders: From a plank position, pass a dumbbell or weighted object side-to-side underneath you. A killer core and shoulder exercise. (3 sets of 10 reps per side)
- Rower: A full-body, low-impact cardio finisher. Keep a steady pace or go for max effort intervals. (5 rounds of 250m rows)
Pro Tips for Success
- Warm Up: Prep your shoulders, hips, and hamstrings with dynamic stretches and mobility drills.
- Form is Key: For moves like deadlifts and pull-ups, maintain proper alignment to avoid injury.
- Pace Yourself: Keep consistent effort across all rounds, especially during high-intensity portions like the strikes and kicks.
- Hydrate & Fuel: Drink water and fuel your body with a balanced pre-workout snack for sustained energy.
Why You’ll Love This WOD
This workout hits everything: strength, endurance, coordination, and core stability. It’s a functional powerhouse that keeps you feeling accomplished and empowered. Plus, it’s scalable, making it perfect for anyone looking to level up their fitness game.
Think you’ve got what it takes? Join us at the Academy of Self Defense in Santa Clara for this gravity-defying group fitness class. Try it out with a FREE trial and see why our GRIT program is the ultimate community-driven fitness experience.