Build Strength Across Every Season
Winter, spring, summer, or fall—this WOD has it all! Today’s workout is Seasons I, a dynamic blend of strength, endurance, and power. Designed to challenge your whole body, it’s broken into two intense phases inspired by the seasons, giving you a unique way to test your fitness. Whether you’re a beginner or a seasoned athlete, this workout is scalable to meet your goals.
Let’s break it down and show you why this WOD will leave you feeling stronger than ever!
What’s in Store for Seasons I?
This WOD is split into two parts—Winter and Spring. You’ll cycle through each season before ending with an optional cardio finisher to really push your limits.
Winter: Build Strength and Power
Winter brings us a focus on upper body strength and raw power. Here’s what you’ll tackle:
- 50 Knuckle Push-Ups
Elevate your push-up game with knuckle push-ups to strengthen your wrists, forearms, and core. Modify with regular push-ups or perform them on your knees if needed. - 30 Pull-Ups
A classic move to test your back and arm strength. Use an assisted band or perform inverted rows as a modification. - 30 Deadlifts
Grab a barbell, kettlebell, or dumbbells and focus on form. Engage your hamstrings, glutes, and back to lift with precision. No equipment? Try bodyweight good mornings as an alternative. - 60 Strikes
Unleash your inner fighter with 60 rapid strikes. Stay light on your feet and focus on speed and control. Alternate between jabs, crosses, and hooks for variety.
Spring: Lower Body Strength and Explosiveness
Spring is all about revitalizing your legs and core. Transition into these explosive, lower-body-focused movements:
- 30 Goblet Squats
Grab a kettlebell or dumbbell and keep it close to your chest. Squat deeply and drive through your heels to power up. - 40 Squat Kicks
Perform a bodyweight squat, then explode into a front kick as you rise. Alternate legs and keep your movements controlled. - 30 Racked KB Lunges
Hold a kettlebell in one hand in the rack position. Perform lunges, switching sides halfway through. No kettlebell? Use any weighted object or stick to bodyweight lunges. - 60 Strikes
Time to punch it out again! Add in some hooks or uppercuts to mix things up and keep your energy high.
The Finisher: Jump Rope Burnout
No WOD is complete without a heart-pounding finisher. Wrap it up with:
- 200 Singles or 100 Double Unders
Pick your poison! Singles for steady cardio, or double unders for a serious challenge. If you don’t have a jump rope, substitute with high knees or shadow jumping.
Pro Tips for Tackling This WOD
- Warm Up Thoroughly: Spend 5–10 minutes getting your heart rate up and loosening your muscles with dynamic stretches.
- Perfect Your Form: Proper technique is key, especially for deadlifts, lunges, and goblet squats. If you’re unsure, ask an instructor or check online resources for guidance.
- Modify When Needed: This workout is intense! Don’t be afraid to scale back on reps or weights to maintain proper form and avoid injury.
- Cool Down: Stretch your entire body post-WOD to aid recovery and minimize soreness.
GRIT Fitness: A Program for All Seasons
The GRIT fitness program at the Academy of Self Defense in Santa Clara is built to challenge and inspire every athlete. With expert coaching, an inclusive community, and workouts like Seasons I, you’ll never hit a plateau. Whether you’re building strength or boosting endurance, GRIT is here for you.
Ready to Crush Seasons I?
Take the first step by joining a free trial class at the Academy of Self Defense.