Strength Drop Set Circuit – WOD Overview
Ready to build serious strength and challenge your endurance? Today’s GRIT Strength Drop Set Circuit is designed to push your limits with a full-body workout! Whether you’re looking to increase muscle, build core strength, or just get a killer sweat session, this workout has it all. You’ll go through a sequence of exercises with reps decreasing as you progress—starting high and finishing strong!
This WOD is perfect for all fitness levels, with plenty of room for modification if you’re just starting out or if you’re a seasoned athlete. No matter where you’re at, you’ll be working towards getting stronger with every set.
The Breakdown
In this WOD, you’ll perform 7 exercises in a drop set format, starting with 16 reps in the first round, then decreasing reps as you go. By the end of the circuit, you’ll be knocking out sets of just 6 reps. After every round, you’ll finish with 20 calf raises on each leg to keep those lower legs engaged and burning!
Here’s what you’re working with:
Exercises:
- Bosu Squats with Dumbbells
Work those quads, hamstrings, and core all at once.
Modifications: Don’t have a Bosu? Regular squats or using a pillow for instability will work. For beginners, stick to bodyweight squats. - Push-ups
Chest, shoulders, and triceps will feel the burn here.
Modifications: Drop to your knees or perform incline push-ups on a sturdy surface if needed. - Crunches
Engage that core with classic crunches.
Modifications: If crunches bother your neck, try a standing crunch or slow, controlled sit-ups. - V-ups
A full-body core challenge.
Modifications: If V-ups are too difficult, you can do tuck-ups or crunches instead. - Chest Press or Flys (Dumbbells)
Develop chest strength while improving shoulder stability.
Modifications: Don’t have weights? Use resistance bands or cans of food for a lighter option. - Biceps Curls
Time to hit those arms with some solid curls.
Modifications: No dumbbells? Get creative with water bottles or other household items. - Triceps Extensions
Your triceps will feel the heat here—make sure to control the weight on the way down.
Modifications: Use lighter weights or bands, or do triceps dips from a chair. - Pullovers (Dumbbell)
This move targets your lats and triceps while also working your core.
Modifications: If you don’t have a dumbbell, a heavy household object can get the job done.
After each round, don’t forget your 20 Calf Raises (each leg)—this will keep your legs strong and help with balance.
Tips for Success
- Form First: Focus on quality reps over speed. Keep your core tight during squats and push-ups, and make sure you’re not letting your back arch during pullovers or crunches.
- Warm-Up: Always start with a dynamic warm-up to get your muscles ready. Try jumping jacks, arm circles, and some light stretching to loosen up.
- Cool Down: Don’t skip your cool-down! Stretch your calves, chest, and shoulders, and do some gentle core stretches to recover better.
Modifications and Home Options
If you’re at home and don’t have all the equipment, no worries! Bodyweight exercises can always be swapped in, and household items like water jugs or laundry detergent bottles make excellent stand-ins for dumbbells. You can even perform exercises like push-ups and squats on an incline to adjust difficulty.
This drop set circuit isn’t just about strength—it’s about endurance and consistency. Keep going, even when those last few reps feel tough. You’ll be amazed at the results!
Join the GRIT Community
Share your progress and tag us on Instagram or Facebook—let’s keep each other accountable! And if you want more challenging workouts, sign up for a free class at the Academy of Self Defense. Come sweat with us in Santa Clara and experience the power of group fitness firsthand.
Ready to level up your fitness? Start today, and get after it!