Get ready to push yourself to the next level with this action-packed WOD! Designed to test your endurance, strength, and agility, this session is the perfect way to crush your fitness goals. Whether you’re a beginner or a seasoned athlete, this workout can be modified to suit all levels—so no excuses! Let’s break it down and get after it.
Warm-Up First
Start with 5-10 minutes of dynamic stretches and light cardio. Focus on getting your heart rate up and prepping your joints for the explosive movements ahead. Think jumping jacks, shoulder rolls, and leg swings.
The Workout: Out With a Bang
This WOD is broken into three segments, each with its own fiery challenge:
Part 1: 8 Rounds
- 10 Wall Balls
Grab a medicine ball, squat low, and explode up to toss it against the wall. Keep your core tight to maintain control.
Modification: Use a lighter ball or lower the target height. - 10 2-Punch Sprawls
Throw two strong punches, then drop into a sprawl. This is where combat fitness meets cardio!
Modification: Step back into a plank instead of sprawling. - 10 Rope Slams
Grab those heavy ropes, and slam them to the ground with power. Engage your whole body to maximize the movement.
Modification: Use lighter ropes or reduce reps if needed.
Part 2: 4 Rounds
- 10 Thrusters
Combine a front squat with an overhead press for the ultimate full-body move. Use a barbell, dumbbells, or even a kettlebell.
Modification: Use lighter weights or perform just the squat portion if necessary. - 10 Ab Rolls
Using an ab wheel or a substitute like a barbell, roll forward with control and pull back using your core.
Modification: Go partway instead of fully extending. - 2 Laps
Sprint or jog for two laps around your training area. If you’re at home, substitute with 1-2 minutes of high knees or running in place.
Part 3: 1 Round
- 100 Power Punches
Channel your inner fighter! Alternate left and right punches as fast as you can. Keep your shoulders engaged. - 100 Power Kicks
Alternate front kicks with strong extensions through the hips. Go for speed and power.
Modification: Reduce the rep count or slow down to focus on form.
Maximize Your WOD
- Focus on Form: Quality over quantity is key, especially for high-rep movements like punches and kicks. Keep your movements sharp and controlled.
- Pace Yourself: It’s a marathon, not a sprint—until it’s time for the sprints!
- Stay Hydrated: Keep water nearby and take sips during rest breaks.
- Cool Down: Stretch out those hard-working muscles after you finish. Focus on your quads, shoulders, and core.
Join the Fun
Why work out alone when you can be part of a supportive fitness community? Our GRIT program at the Academy of Self Defense in Santa Clara offers group fitness classes that push limits while keeping it fun. If you haven’t tried us yet, don’t wait—sign up for a free two-week trial and experience the difference today: Click here to join.