Take Your Fitness to New Heights with In the Air
Looking to elevate your workout? In the Air is the ultimate full-body WOD to test your strength, agility, and explosive power. With a mix of dynamic movements like broad jumps, roundhouse kicks, and pull-ups, this workout is designed to push you to new levels of fitness while keeping you engaged from start to finish.
This challenging yet scalable WOD is part of the GRIT program at the Academy of Self Defense in Santa Clara. Whether you’re a fitness beginner or an advanced athlete, you’ll love the versatility and intensity of In the Air. Let’s break it down!
In the Air WOD Breakdown
This workout is built to challenge every major muscle group, combining strength, cardio, and agility for a well-rounded session.
- 10 Broad Jumps
Power through explosive forward jumps to activate your legs and glutes.
Modification: Perform standing long jumps or step forward for a low-impact option. - 20 Roundhouse Kicks
Engage your core, hips, and legs as you deliver sharp, powerful kicks. Alternate legs to keep things balanced.
Modification: If mobility is limited, perform low roundhouse kicks or standing side knee lifts. - 10 Bag Slams
Grab a slam ball or medicine ball and channel your energy into slamming it to the ground with controlled power.
Modification: Use a lightweight ball or mimic the movement without equipment. - 20 Jump Squats
Jump explosively at the top of each squat for an intense leg workout.
Modification: Perform regular squats if jumping is too intense. - 10 Pull-Ups
Build upper-body strength and back muscles with these classic moves.
Modification: Use a resistance band for assistance or perform inverted rows. - 20 Plank Kickouts
In a plank position, kick one leg to the side, alternating legs to work your core and glutes.
Modification: Hold a regular plank or reduce reps. - 10 (Non)Wall Balls
Perform a squat and toss a medicine ball up (or simulate the movement without a wall).
Modification: Skip the toss and simply squat while pressing the ball overhead. - 20 Push-Ups
Build upper-body strength with controlled push-ups. Keep your back straight and core tight!
Modification: Drop to your knees or perform incline push-ups on a bench.
Tips for Conquering In the Air
Explode with Control: Focus on clean, powerful movements during jumps, slams, and kicks.
Breathe Steadily: Exhale during exertion (e.g., when jumping or pushing up) and inhale during the reset phase.
Warm Up and Cool Down: Spend 5–10 minutes warming up with dynamic stretches and finish with mobility work to aid recovery.
Modify as Needed: This workout is about effort, not perfection. Scale movements to your fitness level.
Join the GRIT Program Today!
In the Air is just one of many innovative workouts in the GRIT program at the Academy of Self Defense. Our group fitness classes in Santa Clara are designed to challenge and inspire, all while fostering a supportive community to help you crush your fitness goals.
Ready to take the leap? Sign up for a free class today and experience the excitement and empowerment of the GRIT program.