Ohana WOD – Strength, Power, and Endurance in Every Rep!
Today’s Ohana WOD is all about community, resilience, and pushing through together. This full-body challenge blends strength, endurance, and combat-inspired movements, making it the perfect test for warriors who refuse to quit.
You’ll swing, row, clean, kick, punch, and push your way through a high-rep, high-energy burn. Are you ready to take it on?
The Breakdown: Ohana WOD
This workout hits everything—from strength to cardio, explosive power to endurance. The high reps mean you’re in for a grind, but that’s what makes this one so rewarding!
🏋️ 100 Kettlebell Swings – Full-body power move to build endurance and explosive strength.
🏃♂️ 50 Lateral Ski Hops – Fire up your legs and work lateral agility.
💪 40 Bent-Over Rows – Strengthen your back and improve posture.
🥋 100 Roundhouse Kicks – Build power and speed in your strikes.
🏋️♂️ 50 Cleans – Full-body strength move for explosiveness.
🔥 100 Plank Kickouts – Core burner with added dynamic movement.
🤜 40 TRX Triceps Extensions – Strengthen your arms and build upper-body endurance.
🥊 100 Power Punches – Drive through the hips, build fight endurance and conditioning.
💥 50 Push-Ups – A classic finisher to challenge upper body and core strength.
Why the Ohana WOD Works
✅ Total-Body Burn – Kettlebell swings, rows, cleans, and push-ups target all major muscle groups.
✅ Explosive Power & Agility – Kicks, hops, and punches build combat fitness and endurance.
✅ Core & Stability Focus – Plank kickouts and TRX extensions reinforce core strength.
✅ High Reps, High Grit – This WOD isn’t just about strength—it’s about pushing through fatigue and building mental toughness.
Pro Tips for Success
🔥 Pace Yourself – This is a high-volume WOD, so don’t burn out too early!
🔥 Focus on Form – Keep your back straight on kettlebell swings and rows; control every punch and kick.
🔥 Modify as Needed – Reduce reps, adjust weights, or modify movements if needed—but keep moving!
🔥 Breathe & Stay Loose – Exhale through each rep to stay controlled and avoid burnout.
Are You Ready to Show Up for Your Ohana?
This WOD isn’t just about you—it’s about pushing each other, challenging your limits, and getting stronger together. If you’re looking for a community that lifts you up while pushing you forward, GRIT at the Academy of Self Defense in Santa Clara is the place to be!