Take a Fitness Sleigh Ride with This WOD!
Get ready to glide through a workout that will challenge your endurance, strength, and grit! Sleigh Ride is an action-packed AMRAP (as many rounds as possible) workout broken into three intense 10-minute sets. Each segment will keep your muscles firing and your energy levels high.
Perfect for those who love pushing their limits, Sleigh Ride is part of the GRIT program at the Academy of Self Defense in Santa Clara. It’s designed for all fitness levels, with plenty of options for scaling. Whether you’re training at the gym or modifying at home, this WOD will leave you feeling accomplished.
Sleigh Ride WOD Breakdown:
This WOD features three 10-minute AMRAPs. The goal? Complete as many rounds as possible in each set!
1st Set:
- 30 Pulls on the Rower: Engage your legs, core, and upper body with powerful strokes.
- Modification: Use a resistance band for seated rows if you don’t have a rower.
- 10 Long Jump Burpees: Add explosive power to your burpees by jumping forward as far as you can.
- Modification: Step forward instead of jumping to reduce impact.
- 20 Walking Lunges: Strengthen your legs and glutes. Keep your chest tall!
- Modification: Do stationary lunges if space is limited.
2nd Set:
- 30 Pulls on the Rower: Keep that rower momentum going!
- 10 Sprints: Short, high-speed bursts to build cardiovascular endurance.
- Modification: Run in place or do high knees if you’re at home.
- 20 Jump Squats: Power up your legs and glutes. Land softly!
- Modification: Perform regular air squats if jumping is too intense.
3rd Set:
- 30 Pulls on the Rower: Your rowing stamina will shine here!
- 10 Kettlebell Thrusters: Combine a squat with an overhead press for a full-body move.
- Modification: Use a dumbbell or household item (like a water bottle) if a kettlebell isn’t available.
- 20 Deadlifts: Focus on form to strengthen your back and hamstrings.
- Modification: Use lighter weights or a resistance band for deadlifts.
Tips for Crushing Sleigh Ride
- Warm Up Well: Spend 5–10 minutes activating your body with dynamic stretches like leg swings, arm circles, and hip openers.
- Pace Yourself: Start strong but steady—don’t burn out early.
- Focus on Form: Especially for kettlebell thrusters and deadlifts. Quality reps trump speed.
- Hydrate and Breathe: Take quick sips of water between sets and control your breathing during exercises.
- Cool Down: Stretch your legs, arms, and back to aid recovery and reduce soreness.
Join the GRIT Community for More!
The GRIT program at the Academy of Self Defense is more than just a workout—it’s a place to push your boundaries and grow stronger alongside others. Whether you’re rowing, sprinting, or powering through deadlifts, our supportive community will keep you motivated.
Don’t wait—try a free class today and experience what makes our group fitness classes in Santa Clara so unique!