Get Stronger with Today’s WOD: Prosciutto

Are you ready to take your fitness to the next level? The GRIT program at the Academy of Self Defense brings you today’s Workout of the Day: Prosciutto. This workout is designed to enhance your strength, agility, and endurance with a mix of dynamic exercises. Whether you’re just starting or have been training for years, this WOD will push your limits and deliver incredible results.

What to Expect in Today’s WOD

Prosciutto is a full-body workout that incorporates TRX exercises, kettlebell moves, and bodyweight challenges. Here’s a breakdown of what you’ll be tackling:

1. TRX Series:

  • 10 TRX Rows: Great for upper body strength, focusing on your back and arms.
  • 8 TRX Pikes: Targets your core, improving stability and strength.

2. Core & Mobility:

  • 10 Wrestler Sit-Outs: Engages your core while enhancing mobility and agility.

3. Lower Body & Power:

  • 12 Kettlebell (KB) Glute Bridges: Builds strength in your glutes and hamstrings.
  • 12 Box Jumps: Boosts explosive power and cardio fitness.

4. Upper Body & Strength:

  • 12 Chest Presses: Focuses on building upper body strength.
  • 50 Kettlebell Swings: A powerhouse move for full-body strength and cardio.

5. Endurance & Agility:

  • 20 Overhead (OH) Walking Lunges: Enhances balance, coordination, and leg strength.

6. Finisher:

  • 50 Power Hooks: A high-intensity move to wrap up your workout with a cardio and strength challenge.

Exercise Modifications and Equipment Alternatives

Don’t have access to specific equipment? No worries! Here are some modifications to make this workout accessible at home:

  • TRX Rows: Substitute with bent-over rows using resistance bands or dumbbells.
  • TRX Pikes: Use a stability ball or perform regular pikes on the floor.
  • Kettlebell Glute Bridges: Use a heavy household item or a dumbbell.
  • Box Jumps: Perform tuck jumps if you don’t have a box.
  • Chest Press: Substitute with push-ups.
  • Overhead Walking Lunges: Hold any weighted item overhead, like a backpack or a jug of water.

Tips for Maximizing Your Workout

  1. Warm-Up: Start with 5-10 minutes of light cardio and dynamic stretches to prepare your body.
  2. Focus on Form: Proper form is key to preventing injuries and getting the most out of each exercise. For example, keep your core engaged during TRX pikes and maintain a straight back during kettlebell swings.
  3. Pace Yourself: It’s better to perform each rep correctly than to rush through the workout.
  4. Cool Down: End with a cool-down session, including static stretches and deep breathing, to aid recovery.

Join the Community

We love seeing your progress! Share your WOD experience on social media and tag the Academy of Self Defense. Let’s inspire each other and build a strong, supportive community.

Ready to experience the GRIT program for yourself? Sign up for a free trial class today and join our online community for more exciting workouts.