Monday Madness

Conquer the Week with Monday Madness WOD

Kick off your week with an intense and exhilarating workout: Monday Madness. The GRIT program at the Academy of Self Defense in Santa Clara presents a full-body routine designed to build strength, enhance endurance, and get your heart pumping. Perfect for all fitness levels, this workout will leave you feeling strong and ready to tackle the week ahead.

What to Expect in Today’s WOD

Monday Madness is a high-intensity circuit workout that combines strength, cardio, and agility exercises. This full-body routine will challenge your muscles and cardiovascular system, providing a comprehensive workout experience.

Workout Structure:

1. Medicine Ball Slams (each side) – 20 reps:

  • Engage your core, shoulders, and legs with explosive power moves. Perform 20 reps on each side to target different muscle groups.

2. Clean and Press – 20 reps:

  • A full-body exercise that combines a deadlift, clean, and overhead press, targeting your legs, core, and shoulders.

3. Kettlebell (KB) Around the World – 20 reps:

  • Rotate a kettlebell around your body to engage your core, shoulders, and arms.

4. Box Jumps – 20 reps:

  • Improve your leg strength and explosive power with these high-intensity jumps.

5. Burpees – 20 reps:

  • A full-body exercise that boosts cardiovascular fitness and strength.

6. Jump Rope – 100 reps:

  • Enhance your cardiovascular fitness and coordination with this classic exercise.

7. Straight Punches – 20 reps:

  • Build upper body strength and improve coordination with powerful straight punches.

8. Hook Punches – 20 reps:

  • Target your shoulders and arms with these dynamic, circular punches.

9. Uppercut Punches – 20 reps:

  • Engage your core and upper body with these upward strikes.

10. Kicks (per leg) – 20 reps: – Improve leg strength and flexibility with controlled kicks. Perform 20 reps on each leg.

11. Push-Ups – 20 reps: – Strengthen your chest, shoulders, and triceps with this classic upper body move.

12. Lunges – 20 reps: – Target your legs and glutes with alternating lunges to build strength and stability.

Exercise Modifications and Equipment Alternatives

If you don’t have access to specific equipment, here are some modifications:

  • Medicine Ball Slams: Substitute with a heavy ball or use air slams.
  • Clean and Press: Use dumbbells, water bottles, or any weighted household item.
  • KB Around the World: Substitute with a dumbbell or any weighted household item.
  • Box Jumps: Perform step-ups on a sturdy chair or bench if you don’t have a box.
  • Burpees: Modify by stepping back instead of jumping if needed.
  • Jump Rope: Substitute with high knees or jumping jacks.
  • Punches: No equipment needed; focus on form and intensity.
  • Kicks: No modification needed; adjust intensity as required.
  • Push-Ups: Modify to knee push-ups if needed to maintain proper form.
  • Lunges: No equipment needed; adjust intensity as required.

Tips for Maximizing Your Workout

  1. Warm-Up: Start with 5-10 minutes of light cardio and dynamic stretches to prepare your muscles and joints.
  2. Focus on Form: Proper technique is crucial to prevent injuries and ensure you’re getting the most out of each exercise.
  3. Pace Yourself: Maintain a steady pace to complete all sets effectively.
  4. Stay Hydrated: Keep water handy and take sips during brief rest periods.
  5. Cool Down: Finish with a cool-down session, including static stretches to aid muscle recovery and improve flexibility.

Join the Community

We love seeing your progress! Share your Monday Madness workout experience on social media and tag the Academy of Self Defense. Let’s inspire and motivate each other to reach our fitness goals.

Ready to experience the power of the GRIT program firsthand? Sign up for a free trial class today and join our online community for more dynamic and challenging workouts.