Seven Kings

Embark on the “Seven Kings” Challenge: A Royal Rumble of Fitness

Enter the arena with the “Seven Kings” Workout of the Day (WOD), a regal yet relentless test of your physical and mental endurance, exclusively at the Academy of Self Defense in Santa Clara. This workout, crafted for those who dare to rule their fitness realm, is structured around three grueling five-minute rounds, each followed by a well-deserved one-minute rest. Within these rounds, you’ll strive to complete as many cycles as possible of seven high-intensity exercises, each demanding tribute in sets of seven.

The Royal Decree: Max Cycles of Seven Exercises

The “Seven Kings” demands tribute in the form of seven exercises, designed to test your endurance, strength, agility, and resolve:

  • 7 4 Punch Sprawls: Begin with a four-punch combo followed by a sprawl, merging striking precision with the explosive power of a burpee.
  • 7 Push-Ups: Standard push-ups to test your upper body strength and endurance.
  • 7 Jump Squats: Explosive lower-body movement to build power in your legs and glutes.
  • All Kick on Bag: Unleash your fury on the bag with a diverse array of kicks until the next exercise.
  • 7 Mountain Climbers (3 Count): A cardio blast that also targets your core; maintain a high knee drive for three counts per leg.
  • 7 Sit-Ups: Core-strengthening exercise to build abdominal muscle and endurance.
  • 7 Russian Twists (4 Count): Engage your obliques with a twist to each side, counting to four with each set of twists.

Conquering the Challenge

To emerge victorious from the “Seven Kings” WOD:

  • Pace Yourself: Find a sustainable pace that allows you to maximize your effort across all three rounds.
  • Stay Focused: Keep your mind on the current exercise and transition smoothly between exercises to save time.
  • Breathe: Proper breathing can significantly impact your performance and endurance throughout the workout.

Claim Your Crown

Upon completing the “Seven Kings” challenge, share your triumph on social media. Tag the Academy of Self Defense to connect with fellow fitness royalty. Whether you’re celebrating a personal best or simply conquering the day’s workout, your journey inspires others to embrace their fitness quests with courage and determination.

Are You Ready to Rule?

The “Seven Kings” WOD awaits those ready to ascend to their fitness throne. Join us at the Academy of Self Defense in Santa Clara for this and other group fitness challenges designed to inspire, challenge, and transform. Sign up for a free trial class today and discover the power of our GRIT program, tailored to meet you wherever you are on your fitness journey.