Challenge Your Strength with Today’s WOD: Grit 1.5
Ready for a workout that pushes your limits and builds serious strength? Today’s WOD, “Grit 1.5,” focuses on a unique 1-1/2 rep technique, designed to enhance muscle engagement and increase endurance. This AMRAP (As Many Rounds As Possible) workout will test your stamina and power, perfect for all fitness levels.
Workout Breakdown: Complete as many rounds as possible within the allotted time, focusing on quality over quantity.
- 1-1/2 Staggered Deadlift
- Perform a staggered deadlift, coming halfway up, then returning down, and then fully extending to the top. This method increases time under tension, particularly targeting the hamstrings and glutes.
- 1-1/2 Press
- Execute a shoulder press by pressing halfway up, lowering, then pressing all the way up. This technique enhances shoulder strength and stability.
- 1-1/2 Row
- In a bent-over position, pull the weight halfway to your torso, lower it back down, and then complete a full row. This move intensifies the focus on your back muscles.
- 1-1/2 Squat
- Squat down halfway, come back up slightly, then go all the way down and up again. This variation boosts leg strength and endurance.
- 1-1/2 Push-Up
- Lower halfway to the floor, push back up slightly, then complete a full push-up. This technique adds an extra challenge to your chest and triceps.
Tips for Success:
- Warm-Up: Begin with light cardio and dynamic stretches to prepare your body.
- Focus on Form: The 1-1/2 rep technique requires controlled movements to maximize effectiveness and prevent injury.
- Cool Down: End with stretching to aid muscle recovery and flexibility.
Share Your Progress! Let us know how you did with today’s WOD by tagging #GRITWOD and the Academy of Self Defense on social media. Ready to take your fitness journey to the next level? Sign up for a free trial class and join our vibrant community in Santa Clara!