Hasta La Vista! A GRIT-Packed Workout of the Day at The Academy of Self Defense
Are you ready to push your limits, challenge your strength, and say “Hasta la vista” to the comfort zone? The Academy of Self Defense in Santa Clara, California, has something special that will ignite your fitness journey: the GRIT fitness program. Today, we’re introducing a workout of the day (WOD) that combines strength, endurance, and sheer determination, ensuring a phenomenal boost to your physical and mental toughness.
The GRIT Challenge: A Blend of Heaviness and Speed
The GRIT fitness program at The Academy of Self Defense is designed to put your grit to the test. Here’s the WOD that will redefine your limits:
Round 1 to 4: Heaviness Meets Precision
- Hammer Away Your Weakness: Grab your hammers and show the tire who’s boss. Channel your strength and endurance, but remember, control is key.
- Bird Dog Rows for Stability and Strength: Mix in some balance with brute force. This unique exercise will engage your core, back, and arms, enhancing your overall strength and stability.
- Split Squats for Lower Body Power: Focus on strength and balance as you alternate legs. This is about building power in your legs and enhancing your muscular endurance.
- Bag Attack: Ready for a high-octane challenge? Deliver 50 strikes to the heavy bag as fast as possible. It’s not just about speed; it’s about maintaining power and precision with each hit.
Round 5 to 8: Push Beyond Limits
- Dips for Upper Body Strength: Target your triceps, shoulders, and chest. It’s simple, effective, and you’re pushing to do it with as much weight as possible.
- Gakk Squats – The Quad Burner: A unique variation that will set your quads on fire. It’s about strength, but also about endurance.
- Single-Leg Hip Thrusters to Ignite the Glutes: Focus on your glutes and hamstrings with an exercise that demands balance, coordination, and strength.
- Echo Bike Sprints: 20 seconds might not sound like much, but on the echo bike, it’s an eternity. Go all out, recover, and repeat.
Final rounds (9 to 12): The Last Stand
- Back Fly for a Solid Rear: It’s time to focus on the muscles that often don’t get enough attention. Build a stronger back and improve posture with each rep.
- Kettlebell Swings for Explosive Power: Engage your whole body in a powerful movement that tests your endurance and builds explosive strength.
- Chest Fly: Not Just About the Pecs: This exercise will open up your chest and work those pecs, but it’s also a great way to enhance your shoulder stability.
- Sprints: End the session with a burst of speed. Whether on a track or a treadmill, give it everything you’ve got.
Rep Range: Maximum Intensity
For all exercises, aim for a rep range of 6-8, pushing with as heavy a weight as possible without sacrificing form. This ensures that you’re working both strength and muscular endurance, pushing your limits while ensuring safety and efficacy.
Why GRIT at The Academy of Self Defense?
The Academy of Self Defense in Santa Clara is not just about learning to defend yourself; it’s about building a stronger, more confident you. The GRIT program is designed to challenge you, change you, and ultimately, to help you discover the depths of your strength and determination.
This WOD is a small taste of what GRIT is all about. As you push through each round, remember that every rep, every set, is a step towards becoming the best version of yourself. It’s not just about physical strength; it’s about mental toughness, resilience, and the sheer will to push through barriers.
So, are you ready to say “Hasta la vista” to your old self and embrace the challenge? Join us at The Academy of Self Defense, where every day is an opportunity to be extraordinary. Let’s get GRITty