Up Tempo

Elevate Your Workout with the “Up Tempo” WOD Challenge

Get ready to turn up the heat and pace with the “Up Tempo” Workout of the Day (WOD) at the Academy of Self Defense in Santa Clara. This innovative and challenging workout is a highlight of our GRIT fitness program, offering a unique structure that promises to test your strength, endurance, and agility. The “Up Tempo” WOD is designed to keep you moving, pushing your limits with high-intensity intervals that focus on tempo changes to maximize your workout effectiveness.

Structured around a tempo/up tempo/tempo pattern, this workout involves 20 seconds of intense effort followed by 20 seconds of an up-tempo pace, and then another 20 seconds of the original tempo, for three full cycles per exercise. This design not only challenges your physical capabilities but also keeps you mentally engaged as you switch gears between different intensities. Ready to explore what the “Up Tempo” WOD has in store for you? Let’s break it down.

The “Up Tempo” WOD Breakdown

This dynamic session will take you through a series of exercises, each designed to target different muscle groups for a full-body workout. Here’s what you’ll tackle in this exhilarating challenge:

  • Squat Clean: Begin with squat cleans to work on your power, strength, and coordination, enhancing lower body and core stability.
  • Rev Lunge Bicep Curl: Move into reverse lunges combined with bicep curls, a fantastic way to engage your legs, glutes, and arms simultaneously.
  • Deadlift Row: Blend deadlifts with rows for a compound exercise that strengthens your posterior chain and upper back.
  • Thrusters: Power through thrusters, a high-intensity move that targets your shoulders, legs, and core all at once.
  • Chest Press: Focus on your upper body strength with chest presses, ensuring you’re engaging your chest, shoulders, and triceps.
  • Windmill: Finish strong with windmills, an exercise that improves flexibility and targets your obliques and shoulders.

Tips to Keep Up with the “Up Tempo” WOD

  • Stay Hydrated: Keep a water bottle nearby to stay hydrated, especially important during high-intensity workouts.
  • Pace Yourself: With the tempo changes, it’s crucial to listen to your body and adjust your pace to maintain intensity without burning out.
  • Focus on Form: As you switch between tempos, maintain focus on proper form to maximize benefits and minimize injury risk.
  • Cool Down Properly: Incorporate a thorough cool-down session with stretching to aid recovery and promote flexibility after the intense workout.

Join Us for an Unforgettable Challenge

Feeling intrigued by the “Up Tempo” WOD? There’s no better place to take on this challenge than at the Academy of Self Defense in Santa Clara. Our group fitness classes welcome participants of all levels in a supportive and motivating environment. Visit academyselfdefense.com to sign up for a free trial class and explore our diverse fitness offerings, including the innovative GRIT program.

“Up Tempo” is more than just a workout; it’s a challenge to push beyond your limits, embrace change, and achieve your fitness goals. Are you ready to turn up the tempo and see where it can take you?