WOD: Power Surge 2
Ready to crush your fitness goals? Today’s WOD, Power Surge 2, is a perfect blend of strength, endurance, and explosiveness. This workout will push your limits and leave you feeling accomplished. Whether you’re a beginner looking to build your base or an experienced athlete pushing your edge, Power Surge 2 has something for you.
The Breakdown:
Today’s workout is structured with three rounds where the reps decrease as you go: 18 reps for the first round, 14 reps for the second, and 10 reps for the final round. The decreasing rep scheme will keep you going strong, but don’t be fooled—every round is intense!
Exercises:
- KB Thrusters
Combine the power of a squat and a press using kettlebells to hit your legs, shoulders, and core. No kettlebell? Use a dumbbell or water jug for home workout alternatives. - Accordion Crunches
Work your abs hard with this core crusher. Focus on engaging your core with each crunch—control the movement! - Sumo Squats
Take your squat game to the next level with a wide stance, targeting your glutes, quads, and inner thighs. - 4 Punch + 1 Burpee
Feel like a champ! Throw four punches, then drop down for a burpee. It’s a cardio blast that’ll get your heart rate soaring. - Pushups + Shoulder Taps
Build upper body strength and stability with each pushup, followed by a shoulder tap for added core work. - Dips
Strengthen your triceps, chest, and shoulders. If you’re at home, try using a sturdy chair or bench. - Pull-ups
Crush those back and biceps! Can’t do a full pull-up yet? Modify by using a resistance band or trying jumping pull-ups. - Box Jumps
Explosive power meets cardio conditioning with each leap. No box? Try step-ups or jump squats as an alternative. - Split Squats
Fire up your legs and glutes with these unilateral squats. If balance is tricky, start with bodyweight before progressing to holding weights.
Modifications:
- Beginners: Scale down by reducing reps or skipping the burpee in the punch-burpee combo. For pushups, drop to your knees. Use a lighter weight for KB Thrusters and reduce the height of your box for jumps.
- Advanced: Ramp up the intensity by increasing the weight for thrusters or holding a dumbbell during split squats. Add a clap to your pushups if you’re feeling extra powerful.
Maximizing Your WOD:
- Warm-up: Start with some dynamic stretches and light cardio, like jogging or jumping jacks, to get the blood flowing. Mobilize your hips and shoulders to prep for the full range of motion.
- Mind your form: Proper form is key to avoiding injury and making the most of each movement. Keep your back straight during KB Thrusters and sumo squats, and ensure full range of motion in pull-ups and dips.
- Post-workout recovery: Hydrate and stretch! Give your muscles some TLC with foam rolling or static stretching to help reduce soreness.
Get Social!
We want to hear about your experience with Power Surge 2! Share your progress and tag us on Instagram @academyselfdefense. Let’s build that community motivation—your effort inspires others!
Looking for more? Join a free trial class at the Academy of Self Defense in Santa Clara and experience the full power of our group fitness classes. From beginners to advanced athletes, everyone’s welcome to sweat, learn, and grow.