Mike Left Me in Charge

Mike Left Me in Charge WOD: Ultimate Kettlebell Complex

Looking to add variety and intensity to your workout routine? Our Mike Left Me in Charge Workout of the Day (WOD) combines a standing and kneeling kettlebell complex to deliver a full-body challenge. This workout is perfect for enhancing strength, coordination, and endurance. Let’s dive into this unique, kettlebell-focused session!

What’s a WOD?

A Workout of the Day (WOD) is a set exercise routine designed to challenge your fitness levels and target multiple muscle groups. The GRIT program at the Academy of Self Defense in Santa Clara offers these dynamic workouts to keep you motivated and progressing. Today’s WOD, Mike Left Me in Charge, focuses on kettlebell movements that build strength, stability, and functional fitness.

Today’s WOD: Mike Left Me in Charge

You’ll complete the following kettlebell complexes, with each set designed to be repeated (rinse and repeat) before moving to the next. Here’s what you’ll be doing:

Standing Set (Rinse and Repeat)

  1. 5 KB Upright Rows
    Stand with feet shoulder-width apart, pull the kettlebell up to chest level, keeping elbows higher than the wrists.
  2. 5 KB Upright Row > Press
    Perform an upright row, then press the kettlebell overhead.
  3. 5 KB Upright Row > Press > Squat
    Perform an upright row, press the kettlebell overhead, then go into a squat.
  4. 5 KB Upright Row > Press > Squat > Right Clean
    After the squat, bring the kettlebell back down and perform a clean with the right hand.
  5. 5 KB Upright Row > Press > Squat > Right Clean > Left Clean
    Follow the right clean with a clean using the left hand.
  6. 5 KB Upright Row > Press > Squat > Right Clean > Left Clean > Swing
    Complete the sequence with a kettlebell swing.

Kneeling Set (Rinse and Repeat)

  1. 10 KB Front Raises
    From a kneeling position, raise the kettlebell straight in front to shoulder height and back down.
  2. 10 KB Left Lat Swings
    Swing the kettlebell out to the side (lateral swing) with the left hand.
  3. 10 KB Right Lat Swings
    Swing the kettlebell out to the side with the right hand.
  4. 10 KB Left Atlas Toss
    From a kneeling position, move the kettlebell in a circular motion from one side to the other, simulating an atlas stone movement.
  5. 10 KB Right Atlas Toss
    Repeat the atlas toss on the right side.
  6. 10 KB Halos
    Rotate the kettlebell around your head in a halo motion, alternating directions.
  7. 10 KB Around the Worlds
    Pass the kettlebell around your body in a circular motion, switching directions halfway.

Tips for Maximizing Your Workout

  1. Warm Up: Start with 5-10 minutes of light cardio and dynamic stretches to get your muscles and joints ready.
  2. Proper Form: Focus on maintaining good form throughout each movement to avoid injuries and maximize effectiveness.
  3. Controlled Movements: Perform each exercise with controlled motions, especially during transitions, to ensure full muscle engagement.
  4. Hydrate: Keep water nearby and take sips throughout the workout to stay hydrated.
  5. Cool Down: Finish with a cool-down session, including static stretches to aid recovery.

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Ready to take on the Mike Left Me in Charge WOD? Sign up for a free trial class at the Academy of Self Defense in Santa Clara or join our online community for more exhilarating workouts. Visit our website to start your fitness journey today!