Ready for a workout that challenges your strength, endurance, and agility? Walk this Weigh is today’s GRIT Workout of the Day (WOD), and it’s designed to work your entire body. From lunges that engage your legs and core, to deadlifts that build strength, and even pull-ups that enhance upper body power—this WOD has it all. No matter your fitness level, you’ll leave this session feeling accomplished and energized!
What’s a GRIT WOD?
Our WODs at the Academy of Self Defense are high-energy workouts meant for everyone. Each WOD varies in exercises and intensity, keeping you motivated while building strength, endurance, and functional fitness. Whether you’re just starting out or already a seasoned athlete, there are ways to modify or amp up each exercise to meet your needs.
Walk this Weigh WOD Breakdown
This workout has a dynamic mix of bodyweight exercises, strength training, and cardio movements. Here’s what it looks like:
- 20 Overhead Walking Lunges
- Focus: Strengthen your quads, glutes, and shoulders while improving balance.
- Equipment: Dumbbells or any weight you can hold overhead.
- Modification: Hold weights at shoulder height or perform bodyweight lunges.
- 8 Suitcase Deadlifts
- Focus: Engage hamstrings, glutes, and core.
- Equipment: Dumbbells or kettlebells.
- Modification: Use lighter weights or perform regular deadlifts without weights.
- 5 Breathe Ups
- Focus: Recovery breathing technique to bring down your heart rate.
- How to: Take slow, deep breaths for 5 counts.
- 8 Pull-Ups
- Focus: Strengthen back, shoulders, and arms.
- Modification: Use a resistance band for assistance or substitute with bodyweight rows.
- 5 Sprawls
- Focus: Boost heart rate while working your entire body.
- Modification: Step back into a plank instead of jumping.
- 8 TRX Bicep Curls
- Focus: Build arm strength.
- Modification: Use dumbbells if you don’t have access to TRX straps.
- 5 Wrestler Sit Outs
- Focus: Core activation and agility.
- Modification: Perform sit-ups if sit outs feel too advanced.
- 8 Bent Over Rows
- Focus: Strengthen upper back and shoulders.
- Equipment: Dumbbells or kettlebells.
- Modification: Use lighter weights or resistance bands.
- 5 V-Ups
- Focus: Engage core and hip flexors.
- Modification: Do tuck-ups or crunches.
- 50 Roundhouse Kicks
- Focus: Burn calories while building leg strength and flexibility.
- Modification: Perform side leg lifts if you’re new to kicks.
Tips for Maximizing This WOD
- Warm-Up Properly: Get your body moving with 5-10 minutes of dynamic stretches to avoid injuries.
- Focus on Form: Pay attention to technique, especially during complex movements like deadlifts and pull-ups. Quality reps matter more than quantity.
- Hydrate Well: Drink water before, during, and after the workout to maintain energy.
- Cool Down: Stretch your muscles after the WOD to help reduce soreness.
Ready to Take the Challenge?
Try Walk this Weigh at the Academy of Self Defense in Santa Clara or join us online. Share your experience on social media and tag @academyselfdefense to become part of our thriving community.
Want to know more? Sign up for a free trial class today and discover how GRIT can push your limits in the best way possible.