Today’s WOD: Old School
“Old School” doesn’t mess around. This WOD is pure grind, built for grit (literally) and mental stamina. It’s a chipper-style, for-time challenge that pushes upper body, lower body, core, and cardio in a no-frills, all-thrills format:
Old School (For Time)
- 500 Punches
- 100 Knuckle Pushups
- 100 Walking Lunges
- 100 Situps
- 100 Pit Sledges
- 1000 Meter Row
That’s 900 reps and 1000 meters of raw, old-school power. Let’s break it down.
Coaching Insight:
This workout is a test of volume management. You’ll want to pace the punches to avoid early burnout. The knuckle pushups demand wrist stability and shoulder control—modifications are key here. Lunges and situps balance the upper-body blast with functional strength and core work. Then the pit sledges bring in rotational power before you wrap it all with a row that feels like the finish line and a wall all at once.
Strategy Tips:
- Break up reps early—try 5 rounds of 20 pushups and 20 lunges instead of burning out on one set.
- Breathe through the punches—use this to ramp up your heart rate, not gas yourself.
- Save gas for the row. You’ll want something left in the tank.
Prep Tips:
- Warm up with shoulder rolls, dynamic punches, and light core work. Add glute activation drills for the lunges.
- Test your pushup setup—stack wrists under shoulders, keep elbows tight. Switch to standard or incline pushups as needed.
- Use a towel for punches or knuckle pushups to protect the skin if you’re training outside or on a rough surface.
At-Home Variations:
No rower? Sub in:
- 100 jumping jacks
- OR 50 burpees
- OR run 800–1000m
No pit sledges? Try:
- 100 med ball slams
- 100 kettlebell swings
- OR 100 Russian twists (each side)
Modify for beginners:
- 250 punches
- 50 knuckle pushups or incline pushups
- 50 walking lunges
- 50 situps
- 50 sledges or twists
- 500 meter row/run
Why It Works:
The “Old School” format is deceptively simple, but it trains total-body endurance, mental discipline, and metabolic conditioning. You’ll tap into multiple energy systems and finish feeling like you just went toe-to-toe with time itself.
This is what group fitness classes at the Academy of Self Defense are all about: functional fitness, community energy, and a whole lot of grit. Every movement can be adjusted, every athlete belongs.
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