So Fresh, So Clean: Today’s Full-Body WOD Challenge
Today’s workout isn’t just about breaking a sweat—it’s about moving with purpose, building strength, and finishing with pride. The So Fresh, So Clean WOD is a full-body circuit designed to challenge your endurance, power, and mental toughness across four intense rounds.
Whether you’re a beginner just starting your fitness journey or a seasoned athlete, this workout will keep you focused, engaged, and pushing through every rep.
WOD Breakdown: 4 Rounds for Time
- 15 Squats: A classic move for building leg strength and stability. Keep your chest up and your weight in your heels.
- 15 Squat Thrusts: Fire up your core and shoulders with this explosive, dynamic movement.
- 8 Single-Arm Kettlebell Cleans: Power through each clean with control. Switch arms evenly.
- 15 Crunches: Core strength is the foundation of every movement. Stay controlled and keep your abs engaged.
- 15 Sprawls: Quick, explosive, and cardio-intensive—perfect for torching calories.
- 8 Double Kettlebell Cleans: Focus on power and technique as you lift both kettlebells simultaneously.
- 15 Dips: Strengthen your triceps and chest. Use a bench or sturdy surface for support.
- 15 Push-Ups: A classic upper body strength move. Modify on your knees if needed.
- 8 CSP (Clean, Squat, Press): A powerhouse combo move that hits multiple muscle groups in one fluid motion.
Complete four rounds at your own pace, but challenge yourself to maintain intensity and focus throughout.
Modifications for All Levels
- Beginner: Use lighter kettlebells, perform push-ups on your knees, and substitute squat thrusts with step-back variations.
- Intermediate: Stick with the rep count but pace yourself and maintain steady form.
- Advanced: Use heavier kettlebells and minimize rest time between exercises for maximum intensity.
Tips for Success:
- Warm-Up Properly: Loosen up your shoulders, hips, and legs with dynamic stretches.
- Focus on Breathing: Inhale on the way down, exhale on exertion.
- Keep Good Form: Quality over speed—every rep counts when done right.
- Cool Down: Don’t skip your post-workout stretches. Your body will thank you.
Why You’ll Love This WOD:
This workout combines strength, endurance, and explosiveness in one dynamic session. Every movement serves a purpose, and the variety keeps you engaged from start to finish. Plus, the CSP combo move at the end of each round ensures you finish strong.
At Academy of Self Defense in Santa Clara, the GRIT program offers these types of innovative, high-energy group fitness classes designed to keep you motivated and progressing every week. Start a free two week trial today!