Next Level

Elevate Your Workout with “Next Level” AMRAPs: A Double-Dose of Intensity and Strength

Welcome to the “Next Level,” a Workout of the Day (WOD) designed to push your limits and elevate your fitness journey at the Academy of Self Defense in Santa Clara. This workout is a testament to what happens when you combine the power of AMRAP (As Many Rounds As Possible) with strategic muscle targeting—resulting in a session that’s not only challenging but also incredibly rewarding. Whether you’re looking to enhance your strength, endurance, or muscle definition, the “Next Level” WOD is your ticket to achieving those fitness milestones.

Workout Structure

The “Next Level” WOD is divided into two intense groups, each with a unique focus on either upper body strength or a mix of strength and endurance. You’ll spend 1 minute on each exercise, pushing for as many reps as possible, followed by a 30-second rest before moving on to the next. This structure is designed to maximize your workout intensity and effectiveness within a short time frame.

Group 1 – Upper Body Blast:

  • Dbl KB Chest Press: Lie on your back and press kettlebells upwards, targeting your chest muscles.
  • Kneeling Bicep Curl: From a kneeling position, curl kettlebells to work your biceps with added core engagement.
  • Alt KB Push-up: Place one hand on a kettlebell and the other on the ground; switch sides with each rep for an uneven push-up that challenges your chest and stabilizes muscles.
  • Standing Bicep Curl: Stand and perform bicep curls, focusing on arm strength and endurance.

Group 2 – Back and Arms Focus:

  • Bent Over Row: Hinge at the waist and row the kettlebells towards your hips, targeting your back muscles.
  • OH Tricep Press: Perform an overhead press with a kettlebell focusing on your triceps.
  • Alt Bear Row: From a bear crawl position, alternate rowing kettlebells, engaging your back, biceps, and core.
  • Crab Dips: In a crab walk position, dip your hips towards the ground, using your triceps to push back up.

Maximizing Your “Next Level” Experience

  • Warm-Up: Begin with dynamic stretches and light cardio to prep your body.
  • Stay Hydrated: Keep water nearby, especially as the intensity builds.
  • Focus on Form: Quality over quantity—ensure your form is correct to maximize benefits and minimize injury risk.

Join the Academy of Self Defense Community

Embark on the “Next Level” WOD and share your achievements on social media. Tag the Academy of Self Defense to connect with fellow fitness enthusiasts. Whether you’re celebrating a new personal best or simply showing up and giving it your all, let’s inspire each other to keep reaching for those next levels in our fitness journeys.

Ready to Take It to the “Next Level”?

If you’re looking for a workout that challenges you, builds strength, and pushes your limits, the “Next Level” WOD is waiting for you. Join us at the Academy of Self Defense in Santa Clara for this and many other group fitness challenges designed to inspire, challenge, and transform. Sign up for a free trial class today and discover the power of our GRIT program, tailored to meet you wherever you are on your fitness journey.