Whiskey WOD #054
Face Your Fears with the Scardy Dog WOD!
Ready to chase away those fitness fears? The Scardy Dog WOD is an intense Every Minute on the Minute (EMOM) workout that will have you pushing your limits with a mix of cardio, strength, and core exercises. This WOD is perfect for anyone looking to build endurance, power, and full-body strength. Let’s dive in and break down what you’ll be tackling today.
Scardy Dog EMOM Breakdown:
Format: Every Minute on the Minute (EMOM)
Equipment Needed:
- Heavy Bag
- TRX Straps
- Kettlebell
Every minute, you’ll perform one of the following exercises. Whatever time is left in the minute after you complete your reps is your rest before the next move. Be ready to move quickly—this WOD will keep your heart pumping!
- Sprints: Start strong with a burst of cardio. Sprint as fast as you can for 30-40 seconds, leaving a little time to catch your breath before the next minute kicks in. If space is limited, sprint in place with high knees.
- Heavy Bag Arm Strikes: Put on your gloves and unleash a flurry of punches on the heavy bag. Focus on power and speed, driving each punch from your core.
- Heavy Bag Leg Strikes: Switch to lower body and hammer the bag with powerful kicks. Mix up roundhouse kicks, front kicks, or teeps, and aim to strike with precision and force.
- Push-Ups: Drop to the floor for push-ups. Keep your body straight and engage your core as you lower your chest to the ground and push back up. Modify with knee push-ups if needed, but aim to keep moving the entire minute.
- TRX Bridged Hamstring Curls: Get into a bridge position with your heels in the TRX straps. Curl your legs toward your glutes while keeping your hips lifted. This move targets your hamstrings and glutes while challenging your core stability.
- Squats/Lunges: Alternate between squats and lunges, focusing on depth and form. Whether you choose to stick with one or switch it up each round, keep your movements controlled and powerful.
- Kettlebell Core Work: Grab a kettlebell and hit the mat for core work. This could be Russian twists, weighted sit-ups, or kettlebell planks. Engage your abs fully to get the most out of each movement.
Modifications & Tips:
- Short on space? For sprints, you can run in place with high knees.
- New to TRX? If TRX hamstring curls are too challenging, try bridging with your feet on the floor.
- Maximize Your Effort: Go hard during each minute and use your rest wisely. Remember, the quicker you complete the reps, the more time you have to recover before the next round.
Bring Your A-Game
Scardy Dog is all about facing those fitness fears and giving it everything you’ve got. This WOD is designed to build explosive strength and endurance, challenging your body from head to toe. Remember to warm up before you start, and take time to cool down and stretch once you’ve conquered all rounds.
Join the GRIT Crew
Think you’ve got what it takes to conquer Scardy Dog? We want to see it! Share your WOD experience on social media by tagging @AcademySelfDefense and using #GRITWOD. Looking for a community that pushes you to be your best? Join the GRIT program at the Academy of Self Defense in Santa Clara. Sign up for a free trial class today and see what you’re capable of!