Phoenix Reborn – A 3-Round AMRAP to Rise Stronger
Ready to rise from the ashes and push your limits? The GRIT program at the Academy of Self Defense in Santa Clara brings you Phoenix Reborn, a 3-round AMRAP (As Many Rounds As Possible) workout designed to test your strength, endurance, and mental resilience. With a mix of push-ups, goblet squats, TRX rows, and more, this WOD will challenge every muscle in your body while keeping you motivated to push through. Whether you’re a beginner or a seasoned athlete, this workout is your chance to rise stronger than ever.
What’s in Today’s WOD?
Phoenix Reborn is a 3-round AMRAP workout that combines strength training, cardio, and functional movements. Here’s the breakdown:
- Round 1 (10 minutes):
- 10 Push-ups: Build upper body and core strength.
- 12 Goblet Squats: Strengthen your legs and improve mobility.
- 15 TRX Rows: Work your back, shoulders, and arms.
- Round 2 (10 minutes):
- 20 Mountain Climbers (each leg): Get your heart rate up and work your core.
- 15 Kettlebell Swings: Fire up your posterior chain and build explosive power.
- 12 Lateral Burpees: Combine cardio and full-body strength.
- Round 3 (10 minutes):
- 15 V-Ups: Challenge your core and improve stability.
- 20 Russian Twists (right + left = 1): Work your obliques and rotational strength.
- Dead Hang (1 minute): Test your grip strength and shoulder endurance.
Modifications for All Levels
- Beginners: Scale push-ups to knee push-ups, use lighter weights for goblet squats and kettlebell swings, and reduce the range of motion for TRX rows.
- Advanced: Increase weight, add reps, or shorten rest periods for an extra challenge.
- At Home: No TRX? Use a towel or resistance band for rows. No kettlebell? Use a heavy water bottle or backpack.
Tips for Maximizing Your Workout
- Warm-Up: Spend 5-10 minutes on dynamic stretches and light cardio to prep your muscles.
- Pace Yourself: AMRAP workouts are intense, so focus on maintaining good form over speed.
- Stay Hydrated: Keep water nearby to stay energized throughout the workout.
- Cool Down: Stretch your shoulders, hamstrings, and core after the workout to improve recovery.
Join the GRIT Community
Share your progress on social media and tag the Academy of Self Defense! We love seeing our community in action. Ready to take your fitness to the next level? Sign up for a free two-week trial of the GRIT program and experience the best group fitness classes in Santa Clara.