Get Ready to Crush This WOD – Oh Yeah!
Looking for a workout that challenges your strength, endurance, and coordination while keeping things fun? Look no further than today’s GRIT program Workout of the Day at the Academy of Self Defense in Santa Clara. It’s a high-energy mix of power-packed exercises designed to push your limits, no matter your fitness level.
What Makes This WOD Special?
The Oh Yeah workout combines strength, cardio, and combat-inspired moves for a full-body burn. It’s an incredible way to improve your strength, endurance, and agility while keeping your heart rate up. Whether you’re a beginner or a seasoned athlete, this WOD has something for you. Modifications are available to ensure everyone gets the most out of it. Plus, the camaraderie of our group fitness classes makes it more than a workout—it’s an experience!
Here’s how the WOD breaks down:
The Main Event: 4 Rounds for Time
Complete the following exercises 4 times as fast as you can while maintaining proper form:
- 40 Kettlebell Swings
Build power and endurance with this explosive move. Focus on hinging at the hips and driving the kettlebell with your glutes, not your arms.
Modification: Use a lighter kettlebell or dumbbell for less intensity. - 15 Pull-Ups
Test your upper body strength and control.
Modification: Use a resistance band for assistance or substitute with 15 inverted rows. - 25 Accordion Crunches
Engage your core with this dynamic ab exercise. Bring your knees to your chest and return to a fully extended position.
Modification: Perform standard crunches if needed. - 80 Power Punches
Channel your inner fighter with rapid, high-energy punches. These will get your heart rate soaring!
Modification: Go for 40 slower punches if speed feels overwhelming. - 25 Bicep Curls
Grab those dumbbells and feel the burn.
Modification: Use resistance bands or lighter weights for reduced intensity. - 15 Kettlebell Deck Squats
A true test of functional strength and mobility. Lower into a squat, roll back, and explode back to standing.
Modification: Perform bodyweight squats or reduce the rolling motion if needed. - 40 Roundhouse Kicks
Unleash your combat fitness skills! This move not only strengthens your legs but improves flexibility and balance.
Modification: Keep your kicks low if flexibility is a challenge.
When You Finish the 4 Rounds: Bonus Burn!
- 20 Jumping Jacks
- 20 Hooks
- 10 Kicks
This cooldown finisher will keep your heart rate elevated while giving you a chance to catch your breath and end on a high note.
Pro Tips for Success:
- Warm Up First: Prime your body with dynamic stretches and light cardio. Focus on loosening up your shoulders, hips, and hamstrings.
- Pace Yourself: While the goal is to complete the WOD quickly, don’t sacrifice form for speed.
- Stay Hydrated: Combat workouts demand energy. Keep water handy to stay refreshed.
- Celebrate Progress: Whether you crush it in record time or simply complete it, every step counts. Share your success with the GRIT community and inspire others!
Ready to Join the GRIT Fitness Program?
This workout is just one example of the exciting and effective training you’ll find at the Academy of Self Defense. Join us for group fitness classes in Santa Clara and see why our program is the talk of the fitness community. Sign up for a free two-week trial today and take the first step toward crushing your goals! Click here to sign up.