WOD Blog Post: JULIET
Looking for a way to level up your fitness this week? The JULIET workout is designed to push your endurance, strength, and agility to new heights. Whether you’re a beginner or a seasoned athlete, this WOD will challenge you in the best way possible! With a mix of functional movements, cardio, and core exercises, it’s the perfect way to keep your fitness routine fresh and effective.
What’s a WOD?
Our Workout of the Day (WOD) at the Academy of Self Defense in Santa Clara is structured to target all major muscle groups. Each WOD varies, combining strength training, endurance exercises, and high-intensity intervals. The best part? Every WOD is scalable, meaning you can tailor the intensity to match your fitness level.
JULIET WOD Breakdown:
This workout will test your grit over four rounds for time. That means you’re not just racing the clock—you’re pushing your limits, building stamina, and working on technique.
Here’s what you can expect:
- Warmup (20 minutes)
- 10 Pit Masters: Get ready to start strong! These full-body movements fire up your legs, core, and upper body.
- 10 Glover Sprawls: A combination of backfall, breath up, 4 punches, and a sprawl to keep your body responsive and quick.
- 20 V-Ups: Strengthen your core with this powerful ab move, ideal for toning your midsection.
- 25 Ball Slams: Engage your arms, shoulders, and core with explosive slams. Great for releasing stress, too!
- 20 Squat Kicks: Combining leg power with flexibility, squat kicks build strength and improve mobility.
- 20 Double Unders: Work on your coordination and endurance by nailing those double unders with a jump rope.
Equipment Needed:
You’ll need a slam ball and a jump rope for this WOD. If you’re working out from home and don’t have a ball, substitute with air slams or use a weighted object like a backpack. For double unders, if you don’t have a rope, mimic the movement with fast jumps to keep that heart rate up.
Modifications for All Levels:
- Beginners: Scale down the number of reps. For double unders, practice regular jumps until you get the rhythm.
- Intermediate: If you’re familiar with these movements, aim to complete the prescribed reps but at a slower pace, ensuring you focus on good form.
- Advanced: Push the intensity by increasing the weight of your slam ball and speeding up those double unders!
Maximize Your Workout:
- Focus on Form: Movements like Glover sprawls and V-ups require proper technique to avoid injury and maximize the benefits. Take your time and ensure your form is correct.
- Warm Up Thoroughly: Don’t skip the warmup. It’s built into the session to prepare your muscles and get your heart rate up gradually.
- Cool Down: After finishing the four rounds, take time to stretch, particularly your legs and core, to prevent soreness and speed up recovery.
The JULIET workout is intense, but it’s an excellent way to boost your overall fitness and challenge yourself to perform better. Share your progress with us on social media and tag us to stay connected with the Academy of Self Defense community!
Ready to take on JULIET?
Sign up for a free trial class today and experience the benefits of our GRIT fitness program firsthand. Whether you’re a Santa Clara local or trying to bring group fitness classes into your home workout routine, the Academy of Self Defense has you covered!