Holiday Resolution Burnout: Today’s GRIT WOD Challenge
The holidays are behind us, and those New Year’s resolutions are still fresh—but let’s be real, staying on track is tough. That’s where today’s Holiday Resolution Burnout WOD steps in. This workout at the Academy of Self Defense in Santa Clara is your chance to reignite that motivation with a sweat-drenched session designed to test your strength, stamina, and mental grit.
Whether you’re a seasoned athlete or just starting your fitness journey, this WOD is scalable, fun, and guaranteed to leave you feeling accomplished.
Today’s WOD: Holiday Resolution Burnout (3 Rounds)
Your mission: Complete 3 full rounds of the following exercises, focusing on form and consistency.
- 20 Swings
- Using a kettlebell or dumbbell, hinge at your hips and swing the weight to shoulder height.
- Modification: Use a lighter weight or reduce to 15 reps.
- 20 Rows
- With a kettlebell, dumbbell, or resistance band, perform bent-over rows to strengthen your back.
- Modification: Reduce reps to 15 or use a lighter weight.
- 20 Clean & Press
- From a squat, clean the weight to your shoulder, then press it overhead.
- Modification: Perform clean or press separately if combined movement is challenging.
- 20 V-Ups
- Lie flat, then lift your upper and lower body together into a “V” position.
- Modification: Perform tuck-ups or bent-knee V-ups.
- 20 Box Jumps
- Explode onto a sturdy box or elevated platform.
- Modification: Step-ups instead of jumps.
- 20 Decline Push-Ups
- Place your feet on an elevated surface and perform push-ups.
- Modification: Regular push-ups or incline push-ups (hands elevated).
- 20 (4 Punch + 1 Burpee)
- Throw four fast punches, then drop into a burpee.
- Modification: Slow down the punches or perform half-burpees without the push-up.
Keys to Crushing This WOD
- Consistency Over Speed: Don’t sacrifice form for reps.
- Hydrate: Keep water nearby and sip between rounds.
- Breathe Through Each Movement: Steady breathing fuels endurance.
- Warm Up & Cool Down: Spend at least 5 minutes warming up and cooling down.
At-Home Modifications:
- No kettlebell? Use a heavy backpack or a jug of water.
- No box for jumps? Use sturdy stairs or step-ups on a chair.
- No resistance bands? Grab dumbbells or perform bodyweight rows.
Why You’ll Love This WOD
The Holiday Resolution Burnout is more than a workout—it’s a mindset reset. You’ll work every major muscle group, break a serious sweat, and finish feeling proud of yourself.
If you’re in Santa Clara, this is your chance to join one of the most dynamic group fitness classes (Like GRIT) at the Academy of Self Defense. The energy is high, the instructors are motivating, and the results speak for themselves. Start a free two week trial today!