Hit the Deck WOD – Unleash Your Best Workout Yet!
Ready to get stronger, faster, and more confident in your fitness? Today’s Workout of the Day at the Academy of Self Defense is called Hit the Deck, and it’s designed to keep you moving, sweating, and building real functional strength. This dynamic WOD offers a mix of bodyweight movements, bag work, and a bit of equipment to give you a comprehensive workout experience.
What’s a WOD? A WOD, or Workout of the Day, is a high-intensity routine that changes daily, keeping your workouts fresh and challenging. The GRIT fitness program in Santa Clara crafts these workouts to fit everyone—from beginners just starting their fitness journey to advanced athletes who want to push their limits. The best part? You can always modify the movements to suit your fitness level.
Today’s WOD: Hit the Deck
This WOD has nine movements, each hitting a different muscle group and skill. Here’s how it goes:
- 8 Deck Squats – Lower your body into a full squat, roll back into a seated position, then roll forward and stand up. Keep your core tight and focus on smooth, controlled movements.
- Modification: Use hands to assist getting up if needed.
- 8 V-Ups – Lie on your back and lift both your legs and upper body to form a V shape. Engage your core throughout.
- Modification: Bend knees or try alternating single-leg V-Ups.
- 8 Dips – Find a bench or sturdy surface, place your hands on it, and lower your body. Great for triceps!
- Modification: Bend your knees to reduce intensity.
- 8 (2 Elbows + Knee) – Start in a standing position, perform two elbow strikes followed by a knee strike. Imagine striking a target in front of you.
- Modification: Slow down the movement to ensure proper form.
- 8 Guard Punches – Stand in a fighter’s stance, and punch forward with both arms while maintaining guard position.
- Modification: Focus on slower, controlled punches if needed.
- 8 (3 Punch + Kick) – Three punches followed by a powerful front kick.
- Modification: Kick lower or do a knee lift if balance is an issue.
- 8 Goblet Squats – Hold a weight (dumbbell or kettlebell) close to your chest and perform a squat.
- Home Option: Use a backpack filled with books or water bottles.
- 5 Bag Slams – Slam a heavy bag onto the ground with full force, using your core and legs for power.
- Home Option: Use a heavy pillow or cushion for safety.
- 20 Plank Kickouts – In a plank position, kick one leg out to the side, alternating between legs.
- Modification: Hold a static plank if kickouts are too intense.
Maximizing Your Workout
- Warm-Up: Spend 5-10 minutes warming up your muscles before starting. Try dynamic stretches, light cardio, or shadowboxing to get the blood flowing.
- Stay Hydrated: Keep a water bottle nearby and take sips between exercises to stay hydrated.
- Pace Yourself: It’s important to find a rhythm that keeps your intensity high but sustainable. Push yourself, but keep good form.
- Cool Down: Finish with stretches that target the major muscle groups used in this WOD, especially your legs, core, and shoulders.
- Share Your Progress: Snap a photo of yourself in action and tag us on social media to join the GRIT community!
Join Us for More!
This is just one example of the high-energy workouts you’ll find in our GRIT fitness program in Santa Clara. Want to experience it firsthand? Sign up for a free trial class at the Academy of Self Defense. It’s the perfect way to see if group fitness classes are right for you!