New Year, New Goals: Start Strong with Today’s AMRAP WOD!
The start of a new year means fresh goals, big energy, and a commitment to showing up for yourself. Today’s AMRAP (As Many Rounds As Possible) workout is designed to push your limits while keeping the energy high and the movements dynamic. Whether you’re new to group fitness or a seasoned pro, this workout offers a balanced mix of strength, endurance, and agility.
Today’s AMRAP Breakdown
You’ll aim to complete as many rounds as possible in a set time, focusing on form, consistency, and keeping the intensity up.
- 10 Pull-Ups: Build upper body strength and power. Modify with assisted pull-ups or inverted rows if needed.
- 10 Push-Ups: Core and chest engagement. Knees down for a beginner-friendly option.
- 12 Wall Balls: Squat low, launch the ball high – perfect for full-body activation. Use a lighter ball if needed.
- 30 Knee Tucks (15 Each Side): Core and mobility combined. Keep your form tight and steady.
- 15 Hip Thrusters: Fire up those glutes and strengthen your posterior chain.
- 20 Crunches: Classic core work. Keep your movements controlled and your abs engaged.
- 12 Four-Punch & Sprawls: Add some MMA-inspired energy. Four powerful punches followed by a dynamic sprawl to keep your heart rate up.
This workout hits all the major muscle groups, boosts cardiovascular endurance, and challenges your mental grit.
Modifications for All Levels
- Beginners: Use resistance bands for pull-ups, do push-ups on your knees, and choose a lighter medicine ball.
- Intermediate: Stick with the recommended reps and weights but focus on pacing yourself.
- Advanced: Add a weight vest for extra intensity or increase your speed without sacrificing form.
Maximize Your AMRAP Session
- Warm Up Well: Spend at least 5-10 minutes mobilizing your joints and activating your muscles.
- Focus on Breathing: Controlled breaths keep you steady and prevent burnout.
- Prioritize Form: Quality reps over speed.
- Cool Down: Stretch your shoulders, hips, and hamstrings after your AMRAP to aid recovery.
Join the GRIT Community in Santa Clara
At the Academy of Self Defense, our GRIT program delivers high-energy group fitness classes that build strength, endurance, and a sense of community. This workout is just a taste of the dynamic routines you’ll experience in our classes.
Are you ready to kickstart your fitness goals this year? Start your free two week trial.