Feel the Burn with “I Wish Mike Were Here” WOD
Ready to push your limits and experience an intense, full-body workout? The GRIT program at the Academy of Self Defense in Santa Clara presents today’s WOD: “I Wish Mike Were Here.” This dynamic workout is designed to build strength, endurance, and agility with a mix of EMOM, circuit training, and TABATA. Suitable for all fitness levels, this routine will leave you feeling strong and accomplished.
What to Expect in Today’s WOD
I Wish Mike Were Here combines different training methods in three challenging rounds, each lasting 5 minutes. Get ready for a mix of punches, kicks, kettlebell swings, squats, and more.
1st Round – EMOM (Every Minute on the Minute):
- 100 Punches:
- Throw rapid punches to boost cardio and upper body endurance.
- 10 Kicks:
- Alternate between front kicks and roundhouse kicks to engage your legs and core.
- Duration: 5 minutes
2nd Round – Rinse and Repeat:
- 10 Kettlebell (KB) Swings:
- Focus on your hips, glutes, and core with this explosive move.
- 10 Goblet Squats (GB Squats):
- Strengthen your quads, glutes, and core while holding a kettlebell.
- 5 Atlas Tosses Each Side:
- Use a heavy ball or any weighted object to perform this functional, full-body exercise.
- Duration: 5 minutes
3rd Round – TABATA:
- Thrusters:
- Combine a squat with an overhead press for a total-body workout.
- Push-Ups:
- Focus on your chest, shoulders, and triceps with this classic move.
- Duration: 4 minutes (20 seconds work, 10 seconds rest, 8 cycles)
Exercise Modifications and Equipment Alternatives
Don’t have specific equipment? Here are some modifications:
- Punches: Use light dumbbells or perform shadowboxing.
- Kicks: No modification needed; adjust intensity as required.
- KB Swings: Use a dumbbell or any heavy household item.
- Goblet Squats: Hold a heavy object like a backpack or a large water bottle.
- Atlas Tosses: Use a heavy ball, bag of sand, or any weighted item.
- Thrusters: Use dumbbells, water bottles, or any heavy object.
- Push-Ups: Modify to knee push-ups if needed.
Tips for Maximizing Your Workout
- Warm-Up: Start with 5-10 minutes of light cardio and dynamic stretching to get your body ready.
- Focus on Form: Maintain proper form to prevent injuries and maximize effectiveness.
- Hydrate: Keep water handy and stay hydrated throughout the workout.
- Cool Down: End with a cool-down session including static stretches to aid muscle recovery and improve flexibility.
Join the Community
We love seeing your progress! Share your “I Wish Mike Were Here” workout experience on social media and tag the Academy of Self Defense. Let’s motivate and inspire each other to reach our fitness goals.
Call to Action
Ready to experience the power of the GRIT program firsthand? Sign up for a free trial class today and join our online community for more challenging and exciting workouts.