Step Into the Groove with the ‘HACKLEMAN SHUFFLE 100’ WOD!
Today’s WOD is the Hackleman Shuffle 100, a high-energy, full-body workout designed to push your limits and boost your fitness. This AMRAP (as many rounds as possible) session will test your endurance, strength, and agility. Perfect for all fitness levels, this workout will leave you feeling accomplished and strong. Let’s dive into the details and get you started!
What is a WOD?
A Workout of the Day (WOD) is a varied and dynamic exercise routine designed to keep your fitness journey exciting and effective. Each WOD at the Academy of Self Defense is crafted to challenge different muscle groups, enhance cardiovascular health, and improve overall performance. Our GRIT program ensures continuous progress within a supportive community that motivates you to achieve your best.
Today’s WOD: Hackleman Shuffle 100
This AMRAP workout will keep you moving and your heart pumping. Complete as many rounds as possible of the following exercises within a set time frame:
- 20 Dumbbell Walking Lunges: Step forward with a dumbbell in each hand, lowering your back knee toward the ground. This move targets your quads, hamstrings, and glutes.
- 20 Sit-ups: Lie on your back with your knees bent and feet flat on the ground. Sit up, bringing your chest to your knees. This exercise works your core.
- 20 Jump Squats or Box Jumps: Perform a squat and then explode up into a jump. For an added challenge, use a box to jump onto. This builds explosive power and leg strength.
- 20 4-Punch + 1 Sprawl: Perform four quick punches followed by a sprawl (a fast drop to a push-up position). This combination boosts your cardio and agility.
- 20 Dumbbell Shoulder Presses: Hold a dumbbell in each hand at shoulder height and press them overhead. This move strengthens your shoulders and upper body.
Modifications for All Levels
We want everyone to participate, whether you’re at home or in the gym. Here are some modifications to make the workout accessible:
- Dumbbell Walking Lunges: If dumbbells are not available, perform bodyweight lunges or use household items as weights.
- Sit-ups: For a gentler option, perform crunches or seated knee tucks.
- Jump Squats/Box Jumps: Substitute with regular squats or step-ups if jumping isn’t suitable for you.
- 4-Punch + 1 Sprawl: Slow down the movement or eliminate the sprawl, sticking with the punches only.
- Dumbbell Shoulder Press: Use resistance bands or water bottles if dumbbells are not available.
Maximize Your Workout
- Warm-Up: Spend 5-10 minutes warming up with light cardio and dynamic stretches to prepare your muscles.
- Proper Form: Focus on maintaining good form to prevent injuries and maximize benefits. Keep your core engaged and movements controlled.
- Stay Hydrated: Drink water before, during, and after your workout to stay hydrated and aid recovery.
- Cool Down: Finish with stretching to help your muscles recover and reduce soreness.
Join the GRIT Community
We love seeing our members tackle their workouts! Share your Hackleman Shuffle 100 experience on social media and tag us at the Academy of Self Defense. Let’s celebrate your progress together and inspire others to join our supportive fitness community.
Ready to take the next step? Sign up for a free trial class today and experience the GRIT program firsthand. Check out our schedule and special events on our website. Get fit, have fun, and make new friends at the Academy of Self Defense in Santa Clara.