Hair of the Dog

Conquer Today’s WOD: Hair of the Dog

Get ready to push your limits and elevate your fitness game with our latest WOD: Hair of the Dog! This workout is designed to challenge every muscle group, boost your endurance, and keep your routine exciting. Whether you’re a beginner or a seasoned athlete, this WOD is perfect for all fitness levels.

What to Expect from Hair of the Dog

A WOD typically includes a variety of exercises performed at high intensity. Today’s workout consists of seven exercises, each with seven repetitions. The sequence is crafted to work different muscle groups and improve both strength and cardio. Here’s what you’ll be doing:

1. Chin-Ups (7 reps)
Chin-ups are fantastic for building upper body strength, targeting the biceps, and back muscles. Use a bar or find a sturdy alternative at home.

2. Plank Pull Unders (7 reps)
Enhance your core stability and shoulder strength with plank pull unders. Simply move a weight from side to side while maintaining a strong plank position.

3. TRX Tricep Extensions (7 reps)
For those sculpted arms, TRX tricep extensions are your go-to. If you don’t have a TRX, use a resistance band or perform tricep dips.

4. 4 Punch + Sprawl, 4 Punch + Shot (7 reps)
This MMA-inspired move will boost your agility and coordination. Throw four punches, then perform a sprawl, followed by four more punches and a shot.

5. Bent Over Rows (7 reps)
Strengthen your back and improve posture with bent-over rows. Use a barbell, dumbbells, or even a filled backpack if you’re at home.

6. KB Swing + Hike (7 reps)
Kettlebell swings combined with hikes are excellent for your hips, glutes, and core. If you don’t have a kettlebell, a heavy object with a handle can work as a substitute.

7. Bulgarian Split Squats (7 reps each leg)
These are killer for your quads, hamstrings, and glutes. Use a chair or bench to elevate your back leg and ensure you’re getting the full range of motion.

Tips to Maximize Your Workout

  • Warm-Up: Start with a dynamic warm-up to get your blood flowing and muscles ready.
  • Form Over Speed: Focus on maintaining proper form to prevent injuries.
  • Modify as Needed: If you’re new, feel free to reduce the reps or modify the exercises.
  • Hydrate: Keep a water bottle handy and stay hydrated throughout your workout.
  • Cool Down: Finish with a stretch to aid recovery and prevent muscle stiffness.

Join the Community

We love seeing your progress! Share your workout photos and experiences on social media and tag us at #GRITWOD. Connect with fellow fitness enthusiasts and become part of our supportive community.

Ready to take on the challenge? Sign up for a free trial class today and experience the GRIT program at the Academy of Self Defense in Santa Clara. Whether you’re aiming to build strength, improve endurance, or just have fun, we’ve got you covered.