The Grind & Shine Circuit

Push Through with the Grind & Shine Circuit!

Are you ready to sweat it out and show your strength? The Grind & Shine Circuit is today’s WOD at the Academy of Self Defense, and it’s designed to test your endurance, power, and resilience. This two-part workout blends an intense AMRAP with a focused EMOM to keep you moving and maximize results in a short time. Let’s jump into the details!

The Grind & Shine Circuit Breakdown

Part 1: AMRAP (As Many Rounds As Possible) – 10 Minutes

Complete as many rounds as possible in 10 minutes of the following exercises:

1. Deadlifts (10 reps):
   Build strength in your hamstrings and glutes while keeping your back straight and core engaged. Use a barbell, kettlebells, or even heavy objects for resistance.
2. Push-Ups with Shoulder Taps (8 reps):
   Drop into a push-up and, at the top, tap one shoulder with the opposite hand, alternating sides. This movement targets your chest, shoulders, and core.
3. Box Jumps (10 reps):
   Explosive power meets coordination! Jump onto a sturdy surface, like a plyo box or step, and land softly to protect your knees.

Part 2: EMOM (Every Minute on the Minute) – 4 Rounds

For the next 12 minutes, alternate between these movements every minute:

• Minute 1: Renegade Rows (8 reps):
  Get into a plank position holding dumbbells, row one arm at a time, and focus on keeping your hips stable. This move works your back, shoulders, and core.
• Minute 2: Goblet Squats (12 reps):
  Hold a kettlebell or dumbbell close to your chest and squat low, keeping your chest up and weight in your heels. This targets your quads, glutes, and core.
• Minute 3: Plank Hold (40 seconds):
  Stay in a forearm plank with your core tight, back flat, and shoulders stacked over your elbows. This is the perfect finisher for stability and endurance.

Scaling and Modifications

This workout is challenging but adaptable for all fitness levels.

Beginners:

• Use lighter weights for the deadlifts, renegade rows, and goblet squats.
• Modify push-ups to your knees and shoulder taps to an incline.
• Step up for box jumps instead of jumping.
• Reduce plank hold time to 20-30 seconds.

Advanced Athletes:

• Increase weight for the deadlifts, goblet squats, and renegade rows.
• Add a clap to your push-ups for more explosiveness.
• Perform box jumps to a higher platform.
• Extend the plank hold to the full minute for an extra core challenge.

Tips for Success

1. Warm-Up Thoroughly: Focus on activating your muscles with dynamic stretches and light cardio. Add some hip openers, arm circles, and plank holds to prep.
2. Focus on Form: Keep your back straight during deadlifts and rows, land softly on box jumps, and don’t let your hips sag during planks.
3. Pace Yourself: During the AMRAP, maintain a steady rhythm. Push hard during the EMOM but save enough energy to finish strong.
4. Cool Down: Stretch your hamstrings, quads, shoulders, and back after the workout to aid recovery.

Why This Workout Works

The Grind & Shine Circuit is a perfect blend of strength, power, and endurance training. The AMRAP pushes your limits and builds cardio fitness, while the EMOM forces you to focus on form and strength under fatigue. This workout will leave you feeling stronger, more energized, and ready to tackle the day.

Try It at GRIT Fitness Today!
This WOD is just one example of the challenging and rewarding workouts you’ll experience in our GRIT fitness classes at the Academy of Self Defense in Santa Clara. Want to see what makes our community so special? Sign up for a free trial class and join us today!