Proud Man

Take on the “Proud Man” Workout: A High-Intensity AMRAP Challenge

Welcome to the “Proud Man” workout, an AMRAP (As Many Rounds As Possible) session designed to test your strength, agility, and endurance. This workout, available at the Academy of Self Defense in Santa Clara, is part of our acclaimed GRIT fitness program, known for pushing participants to their physical and mental limits with innovative and challenging routines. The “Proud Man” workout is structured for fitness enthusiasts who are eager to prove their mettle through a relentless series of exercises that combine weightlifting, calisthenics, and high-intensity interval training.

This workout is not just about building muscle and endurance—it’s about demonstrating pride in your fitness achievements and striving to continually improve. Whether you’re swinging a kettlebell, executing pull-ups, or powering through jump kicks, each exercise in the “Proud Man” workout is designed to challenge different muscle groups and push you closer to your peak physical condition. Ready to show off your fitness prowess? Let’s break down the “Proud Man” workout.

The “Proud Man” Workout Breakdown

This intense AMRAP session involves a carefully curated set of exercises intended to maximize your workout efficiency and challenge every major muscle group. Here’s the detailed lineup for this demanding workout:

  • 10 Snatches Each Arm: Kick off with kettlebell or dumbbell snatches for each arm, focusing on power and explosive strength.
  • 20 Walking Lunge & Halos: Continue with a combination of walking lunges and kettlebell halos to improve lower body strength and core stability.
  • 10 WalkOut Pop-Ups: Perform walkout pop-ups to enhance upper body strength and add a cardiovascular challenge.
  • 20 Jump Kicks: Follow up with jump kicks to boost agility and lower body power.
  • 10 Pull-Ups: Engage in pull-ups to target your upper body, particularly your back and biceps.
  • 20 Bent Over Rows Both Arms: Do bent-over rows with both arms to strengthen your back, shoulders, and biceps.
  • 10 Kettlebell Thrusters: Execute kettlebell thrusters, a compound movement that combines a squat with a press, to work both your upper and lower body.
  • 20 Speed Skaters: Conclude each round with speed skaters to enhance lateral movement agility and cardiovascular fitness.

Tips to Excel in the “Proud Man” Challenge

  • Stay Hydrated: Keep water close at hand to stay hydrated throughout this intense workout.
  • Pace Yourself: Find a sustainable rhythm that allows you to maintain form and intensity across the exercises.
  • Focus on Form: With the variety of complex movements, emphasizing proper form is crucial to maximizing benefits and minimizing the risk of injury.
  • Cool Down Properly: After completing the workout, dedicate time to cool down, incorporating stretching and light movement to aid recovery.

Join Us for a Transformative Fitness Experience

Feeling inspired to tackle the “Proud Man” workout? The Academy of Self Defense in Santa Clara invites you to join our fitness community for this high-intensity workout experience. Our group fitness classes welcome participants of all levels, providing a supportive and motivating environment. Sign up for a free trial class and explore our diverse fitness offerings, including the innovative GRIT program, at the Academy of Self Defense.

The “Proud Man” workout is more than just a physical challenge; it’s an opportunity to demonstrate pride in your fitness journey, push beyond your limits, and achieve exceptional fitness results. Are you ready to take on this challenge and show what makes you proud?