New Year’s Resolution WOD
Ready to take your fitness to the next level and stick to those New Year’s resolutions? Today’s Workout of the Day is the ultimate strength and endurance booster, designed to push your limits while keeping you energized and motivated. Whether you’re a beginner or a fitness pro, this workout offers the perfect combination of challenge and adaptability.
What Makes This WOD Special?
This high-intensity workout combines functional movements, bodyweight exercises, and bursts of cardio to help you build strength, improve endurance, and stay agile. With a mix of power-packed exercises and a motivating “burpee after each set” twist, you’ll be burning calories and feeling accomplished by the end. Plus, it’s scalable for all fitness levels!
Breakdown of Today’s WOD:
Complete three rounds of the following exercises. Remember, after every set, you’ll finish with one burpee—just enough to keep the intensity high!
- 7 Knuckle Push-Ups
Focus on core engagement and a controlled descent. Modify with standard push-ups or incline push-ups as needed. - 20 Power Hooks
These explosive punches are perfect for building upper body strength and torching calories. Stay light on your feet and focus on form. - 7 Suitcase Deadlifts
Grab a kettlebell, dumbbell, or any weighted object to perform this move. Keep your back straight and your core tight. No weights? Try a bodyweight hinge movement. - 20 Power Knees
Drive your knee up powerfully while keeping your arms active. Alternate sides to engage your core and lower body. - 7 TRX Rows
Adjust the TRX straps to your comfort level. If you don’t have TRX equipment, substitute with bent-over dumbbell rows or resistance band rows. - 20 Roundhouse Kicks
Channel your inner fighter with these kicks! Alternate legs, aiming for power and control. - 7 Bulgarian Split Squats
Rest one foot on a bench or elevated surface. Keep your front knee aligned with your toes. Modify by holding onto a wall or skipping the elevation. - 20 Jump Squats
Explosive power meets cardio in this move. Land softly to protect your knees. For a lower-impact option, perform air squats instead. - 50 Hip Thrusters
Fire up your glutes and hamstrings! Perform with or without weights, depending on your fitness level. - 50 Straight Punches
End the round with fast, precise punches. Keep your fists up and your form sharp.
Pro Tips for Success:
- Warm-Up: Prepare your body with 5-10 minutes of dynamic stretches and light cardio. Include arm circles, leg swings, and jumping jacks to get your blood flowing.
- Focus on Form: Quality over speed! Proper technique reduces injury risk and improves results.
- Hydration & Rest: Keep water nearby and take short breaks as needed between exercises.
- Cool Down: Don’t skip the stretch! Focus on your legs, arms, and back to reduce soreness.
Why GRIT Is the Best Way to Tackle Resolutions
Group fitness classes like GRIT at the Academy of Self Defense in Santa Clara are designed to keep you on track with your goals. You’ll find expert instructors, a supportive community, and workouts that challenge you in the best way. There’s nothing like the energy of the GRIT program to keep you motivated and coming back for more.
Ready to Crush Your Goals?
Start your fitness journey with a free trial class at the Academy of Self Defense. Don’t forget to share your WOD progress on social media using #GRITWOD and #FitnessChallenge.