Tuesday Grind

Embrace the Tuesday Grind: Your Ultimate WOD Challenge

Are you ready to take on an intense and rewarding workout? The GRIT program at the Academy of Self Defense in Santa Clara presents today’s Workout of the Day: Tuesday Grind. This WOD is designed to push your limits, build strength, and enhance your endurance. Perfect for all fitness levels, this circuit will leave you feeling accomplished and energized.

What to Expect in Today’s WOD

Tuesday Grind is a high-intensity workout that will challenge your entire body with a variety of exercises. You’ll be performing three rounds of exercises with descending reps: 20, 16, and 10. After each round, you’ll complete additional cardio and strength moves to keep your heart rate up and muscles engaged.

Reps: 20-16-10

  1. Hanging Leg Raises:
    • Target your core and improve your abdominal strength.
  2. Incline Push-Ups:
    • Focus on upper body strength, particularly the chest and shoulders.
  3. Dips:
    • Build your triceps, chest, and shoulder muscles.
  4. Leg Raises over Dumbbell:
    • Engage your lower abs and hip flexors.
  5. Burpees:
    • Full-body exercise that boosts cardiovascular fitness and strength.
  6. Front Dumbbell Raises:
    • Strengthen your shoulders and upper chest.
  7. Overhead Squats:
    • Improve your leg strength, shoulder stability, and core stability.
  8. Romanian Deadlifts (RDLs):
    • Focus on your hamstrings, glutes, and lower back.

After Each Round:

  • 100 Jump Rope:
    • Increase your heart rate and improve coordination and agility.
  • 5 Pull-Ups:
    • Strengthen your back, shoulders, and arms.

Exercise Modifications and Equipment Alternatives

If you don’t have access to specific equipment, here are some modifications:

  • Hanging Leg Raises: Substitute with lying leg raises on the floor.
  • Incline Push-Ups: Perform regular push-ups if you don’t have an incline.
  • Dips: Use a sturdy chair or bench for support.
  • Leg Raises over Dumbbell: Use any small object if you don’t have a dumbbell.
  • Burpees: Modify by stepping back instead of jumping if needed.
  • Front Dumbbell Raises: Use water bottles or any weighted household items.
  • Overhead Squats: Use a broomstick or similar object if you don’t have weights.
  • RDLs: Use any heavy household item if you don’t have a dumbbell or kettlebell.
  • Jump Rope: Substitute with jumping jacks or high knees if you don’t have a jump rope.
  • Pull-Ups: Substitute with inverted rows using a sturdy table.

Tips for Maximizing Your Workout

  1. Warm-Up: Start with 5-10 minutes of light cardio and dynamic stretches to get your body ready.
  2. Focus on Form: Maintain proper form to prevent injuries and ensure you’re getting the most out of each exercise.
  3. Stay Hydrated: Keep water nearby and take short breaks as needed.
  4. Cool Down: End with a cool-down session, including static stretches to aid muscle recovery and improve flexibility.

Join the Community

We love seeing your progress! Share your Tuesday Grind workout experience on social media and tag the Academy of Self Defense. Let’s inspire and motivate each other to reach our fitness goals.

Call to Action

Ready to experience the GRIT program firsthand? Sign up for a free trial class today and join our online community for more challenging and exciting workouts.