Summer’s Over 🙁
Ready to get back into the groove after summer? Today’s WOD is here to help you shake off the summer slowdown and jump-start your fitness routine. This workout is designed to challenge every part of your body, improving your strength, endurance, and agility. Whether you’re a fitness newbie or a seasoned athlete, this WOD has got something for everyone. Let’s dive into the details!
What to Expect from Today’s WOD
The Summer’s Over WOD is structured with a descending rep scheme of 20-15-10-5-1 for each exercise. This means you’ll start with 20 reps, then move to 15, 10, 5, and finally, 1. It’s intense but incredibly rewarding. Here’s what you’ll be doing:
- Burpees: These full-body burners are perfect for getting your heart rate up. Start in a standing position, drop into a squat with your hands on the ground, kick your feet back into a plank, perform a push-up, jump your feet back to your hands, and explosively jump into the air.
- Single-Arm Deadlifts (SA DLs): Grab a dumbbell or kettlebell, hinge at the hips, and lower the weight to the ground while keeping your back flat. This exercise targets your hamstrings, glutes, and core.
- Squats: Keep your feet shoulder-width apart, lower your hips back and down as if sitting in a chair, then stand back up. Squats are fantastic for building leg and core strength.
- Bag Attack: If you have a punching bag, throw quick, powerful punches and kicks. If not, shadow boxing with intensity will do the trick. This exercise is great for cardio and stress relief.
- Clean & Press: Using a barbell or a pair of dumbbells, lift the weights from the ground to your shoulders (clean), then press them overhead. This move is excellent for working your shoulders, arms, and core.
- Swings: With a kettlebell, hinge at the hips and swing the weight up to shoulder height. This explosive movement targets your posterior chain, including your glutes, hamstrings, and lower back.
- Feet Elevated Mountain Climbers: Place your feet on an elevated surface like a bench or a step, then drive your knees towards your chest alternately. This variation increases the intensity of the traditional mountain climber, engaging your core even more.
Modifications and Tips
- Beginners: Reduce the number of reps or rounds. For example, you could do 10-8-6-4-2 instead. Use lighter weights or perform the exercises without weights until you build up strength.
- Advanced: Increase the weight or add a round of 5-1-5 after completing the initial sets.
- Home Workout: If you don’t have equipment, modify the exercises: do bodyweight squats, use household items for weights, and shadow box for the Bag Attack.
Maximizing Your Workout
- Warm-Up: Spend at least 5-10 minutes warming up with dynamic stretches or light cardio to prepare your muscles and joints.
- Form First: Focus on maintaining proper form throughout each exercise to prevent injuries and maximize effectiveness.
- Stay Hydrated: Keep a water bottle handy and take sips during breaks to stay hydrated.
- Cool Down: After completing the workout, cool down with some light stretching to aid in recovery.
We’d love to see how you’re doing! Share your workout progress and experiences on social media, tagging the Academy of Self Defense. Your journey could inspire others in our community!
Feeling motivated? Don’t stop here. Sign up for a free trial class at the Academy of Self Defense and experience the full benefits of our GRIT program. Join us and become part of a supportive, energetic community that’s dedicated to helping you reach your fitness goals. Check out our schedule for upcoming events and special programs designed to keep you engaged and progressing.