Rise Up

Time to elevate your fitness game! Today’s WOD, Rise Up, is packed with exercises that will challenge your strength, endurance, and agility. Perfect for all fitness levels, this workout will help you build a stronger, more resilient body. Ready to rise to the occasion? Let’s get started!

The Rise Up WOD is designed to push you to your limits and keep you engaged. Here’s the breakdown:

1. 5 Unch Sprawls: Drop into a plank position and spring back to standing. These explosive movements are great for boosting cardiovascular fitness and engaging the core.
2. 5 Kettlebell Thrusters: Holding a kettlebell at your chest, perform a squat and then drive the kettlebell overhead as you stand. This full-body exercise targets your legs, shoulders, and core.
3. 10 Crunches: Lie on your back with your knees bent and feet flat on the ground. Lift your shoulders towards your knees, engaging your abdominal muscles.
4. 10 TRX Rows: Using TRX straps, lean back and pull your chest towards the straps, squeezing your shoulder blades together. This exercise is excellent for building back strength and improving posture.
5. 10 Decline Push-Ups: Place your feet on an elevated surface and perform push-ups. This variation increases the intensity on your upper chest and shoulders.
6. 10 Cleans: Using a barbell or a pair of dumbbells, lift the weight from the floor to your shoulders in one explosive movement. Cleans are great for building power and strength.
7. 10 Tricep Extensions: Hold a dumbbell or a barbell overhead and lower it behind your head, then extend your arms back up. This move targets the triceps.
8. 20 Body Hooks: Stand in a fighting stance and throw quick, powerful hooks to the body. This move is excellent for building cardiovascular endurance and core strength.
9. 8 Turkish Get-Ups: Starting from a lying position, use one hand to lift yourself to standing while holding a kettlebell or dumbbell overhead. This complex movement improves strength, coordination, and stability.

Modifications and Tips

• Beginners: Reduce the number of reps or rounds. For example, perform 3 unch sprawls, 5 kettlebell thrusters, and 5 reps of the other exercises. Use lighter weights or bodyweight alternatives.
• Advanced: Increase the weight, perform additional rounds, or add a round with fewer reps after completing the initial set.
• Home Workout: If you don’t have access to a TRX or kettlebells, modify the exercises. Use resistance bands for rows, perform bodyweight thrusters, and use household items for weights.

Maximizing Your Workout

• Warm-Up: Start with 5-10 minutes of light cardio and dynamic stretches to prepare your muscles.
• Focus on Form: Proper form is crucial for preventing injuries and getting the most out of each exercise.
• Stay Hydrated: Drink water throughout your workout to stay hydrated.
• Cool Down: After completing the workout, cool down with some light stretching to aid in recovery.

We’d love to see your progress! Share your workout experiences and tag the Academy of Self Defense on social media. Let’s inspire each other!

Feeling inspired? Don’t stop here. Sign up for a free trial class at the Academy of Self Defense and join our GRIT program. Be part of a supportive, energetic community that’s committed to helping you reach your fitness goals. Check our schedule for upcoming events and special programs designed to keep you motivated and progressing.