Kettlebell & Pull Up Power Circuit

Unleash Your Potential with the “Kettlebell & Pull-Up Power Circuit” WOD

Welcome to a workout that’s set to redefine what you thought was possible—introducing the “Kettlebell & Pull-Up Power Circuit” WOD! Crafted with precision and power by the Academy of Self Defense in Santa Clara, this session is a cornerstone of our GRIT fitness program, promising a blend of strength, agility, and endurance in a supportive community setting. Designed for those who crave a challenge and wish to elevate their fitness journey, this workout leverages the dynamic duo of kettlebells and pull-ups to forge a path to unparalleled strength and conditioning.

The “Kettlebell & Pull-Up Power Circuit” is not just a workout; it’s a commitment to excellence, pushing you through a series of high-intensity exercises that target every major muscle group. With three rounds of descending repetitions, it ensures that you’re continuously challenging your body and mind, making every workout an opportunity for growth. Ready to pull up, squat down, and swing into action? Let’s dive into the details.

The Circuit Breakdown

Prepare to embark on a power-packed journey through 3 rounds of a meticulously designed circuit that decreases in repetitions from 16 to 12 to 8. This structure not only challenges your endurance but also allows for progressive intensity, making each round an intense bout of strength and willpower. Here’s what each round entails:

  • Pull-ups: Kick off the circuit with pull-ups to target your upper body strength, focusing on your back, shoulders, and arms.
  • Kettlebell Goblet Squats: Transition into goblet squats for a potent lower body workout that also engages your core.
  • Kettlebell Romanian Deadlifts: Hinge at the hips for Romanian deadlifts, targeting your hamstrings and lower back.
  • Kettlebell Swings: Propel into kettlebell swings for a dynamic posterior chain exercise that enhances your explosive power.
  • Push-ups: Drop down for push-ups, a classic yet effective way to strengthen your chest, shoulders, and triceps.
  • Kettlebell Bent Over Rows: Pull the kettlebell in a bent-over row to focus on your upper back and biceps.
  • V-Ups: Finish the circuit with V-Ups for an intense core workout that challenges your abdominal endurance.

Between Each Round

To keep the intensity high and ensure you’re maximizing your workout, perform these exercises between each circuit round:

  • Jump Squats – 20: Boost your heart rate and lower body strength with explosive jump squats.
  • Side Plank Dips – 20 (each side): Target your obliques and stabilize your core with side plank dips, ensuring balanced core strength.

Maximizing Your Workout

  • Hydrate: Keep water close to maintain hydration throughout this high-intensity workout.
  • Pace Yourself: While the goal is to push your limits, listen to your body and maintain a pace that keeps you moving through each round effectively.
  • Focus on Form: As fatigue sets in, maintain focus on proper form to maximize results and minimize injury risk.
  • Cool Down: Incorporate a thorough cool-down session with stretching to aid recovery and flexibility.

Join Us at the Academy of Self Defense

Feeling inspired to tackle the “Kettlebell & Pull-Up Power Circuit” WOD? There’s no better place to embark on this journey than at the Academy of Self Defense in Santa Clara. Our group fitness classes are designed to welcome participants of all levels in a motivating, supportive environment. Sign up for a free trial class and explore our diverse fitness offerings, including the GRIT program, at

This workout is your opportunity to challenge yourself, break through barriers, and join a community dedicated to fitness and growth. Are you ready to unleash your potential?