Get Ready for Today’s WOD: Panda

Looking for a workout that will challenge your entire body and keep your energy high? Today’s WOD, Panda, is an AMRAP designed to push your limits and boost your fitness. This workout is perfect for all fitness levels, with exercises that target strength, endurance, and agility.

What to Expect from Panda

AMRAP workouts focus on completing as many rounds as possible within a set time. Here’s what you’ll be tackling in today’s session:

1. 15 Kettlebell Deadlifts
Build strength in your legs and back with kettlebell deadlifts. Keep your back straight and engage your core throughout the movement.

2. 15 Kettlebell Rack Squats
Hold the kettlebell in a rack position and perform squats to work your legs and core. If you don’t have a kettlebell, use any heavy object.

3. 15 Push-Ups
Strengthen your upper body and core with push-ups. Keep your body in a straight line and engage your core.

4. 15 Sets of 4 Hooks + Sprawl
Improve your agility and coordination with this combination move. Throw four hooks followed by a sprawl to get your heart rate up.

5. 15 Sets of 4 Body Shots + Shoot
This MMA-inspired exercise will test your endurance and strength. Perform four body shots followed by a shoot.

6. 15 Battle Ropes
Get your heart pumping and work your arms with battle ropes. If you don’t have battle ropes, substitute with fast punches.

7. 15 Wrestler Sit-Outs
Enhance your core strength and agility with wrestler sit-outs. This move will also improve your balance and coordination.

Tips to Maximize Your Workout

  • Warm-Up: Start with a dynamic warm-up to prepare your muscles and joints.
  • Maintain Form: Focus on proper form to prevent injuries and get the most out of each exercise.
  • Pace Yourself: Find a sustainable pace that allows you to keep going for the entire AMRAP duration.
  • Modify if Needed: Adjust the exercises or reps to match your fitness level.
  • Stay Hydrated: Drink water throughout the workout to stay hydrated.
  • Cool Down: End with a cool-down session, including stretches to aid recovery.

Join Our Community

We love seeing your progress! Share your workout experiences on social media and tag us with #GRITWOD. Connect with other fitness enthusiasts and become part of our supportive community.

Ready to experience the GRIT program in person? Sign up for a free trial class at the Academy of Self Defense in Santa Clara. Our expert instructors and welcoming community will help you reach your fitness goals.