WOD Blog Post: Lunging Around AMRAP
Today’s GRIT WOD at the Academy of Self Defense, Lunging Around, is designed to target all of those areas! This Timed AMRAP (As Many Rounds As Possible) format keeps the intensity high while allowing you to pace yourself according to your fitness level. It’s perfect for building strength, endurance, and stability, whether you’re new to fitness or an experienced athlete.
What to Expect in This WOD
Lunging Around focuses on different lunge variations paired with dynamic movements that engage multiple muscle groups at once. AMRAP means you’re aiming to complete as many rounds of these exercises as possible within the set time frame. Don’t worry if you’re just starting out, we’ve got options to modify each movement!
Here’s a breakdown of the workout:
5 5-Point Lunges (Left and Right)
This lunge variation works in five directions: forward, backward, left, right, and diagonally. It’s perfect for activating all parts of your leg muscles—quads, hamstrings, glutes—and improving balance.
5 Pivot Lunge to Clean (Left and Right)
Step into a pivot lunge, rotating your torso while you grab a weight (kettlebell, dumbbell, or household item). The clean part of this move focuses on your upper body and core, as you lift the weight to your chest. It’s an explosive exercise that brings a whole-body burn.
5 Side Lunge to Row (Left and Right)
Target your inner thighs and upper back with this combination move. The side lunge stretches your adductors and builds leg strength, while the row tones your back and arms.
Modifications for All Fitness Levels
No matter where you are in your fitness journey, Lunging Around can work for you!
- Beginner Modifications: Use body weight only, or opt for a lighter weight for the pivot lunge and row. Slow down the pace, focusing on form over speed.
- Advanced Options: Increase the weight for the clean and row, or add a jump between lunges to increase intensity. Keep the transitions between moves quick to maximize rounds.
Home Workout Alternatives
If you’re doing this workout from home and don’t have equipment, here are some easy swaps:
- No weights? Use a backpack filled with books for the pivot lunge to clean and the side lunge to row.
- Limited space? Stick to forward and reverse lunges instead of the full 5-point range of motion.
Maximize Your Workout
- Warm up first with some dynamic stretches, like leg swings or walking lunges, to get your hips ready for action.
- Focus on your form during each lunge. Keep your core engaged and make sure your knees stay in line with your toes to avoid strain.
- After the workout, take 5-10 minutes to cool down and stretch those hard-working muscles, focusing on your legs, hips, and back.
This workout is all about endurance, strength, and mental toughness. You’ll feel the burn, but it’ll be worth it. Track your rounds and try to beat your score next time. And don’t forget to share your experience on social media with us—tag @academyselfdefense to join the community!
Ready to take your fitness to the next level? Sign up for a free trial class at the Academy of Self Defense in Santa Clara today! Whether you’re a group fitness fan or love solo challenges, we’ve got the perfect class for you. See you in the gym!