Whatchu Talkin Bout, Whiskey? WOD – Strength, Endurance & Combat Power!
You might be asking yourself, “Whatchu talkin’ bout, Whiskey?” But after this AMRAP (As Many Rounds As Possible) workout, you’ll know exactly what we mean—power, endurance, and a full-body burn that won’t quit!
This WOD is a strength and conditioning beast, hitting shoulders, legs, core, and explosive combat movements all in one session. Whether you’re here to build muscle, increase endurance, or get fight-ready, this one’s got you covered.
Set your timer, push your limits, and let’s see how many rounds you can complete!
The Workout: AMRAP Challenge
🔥 10 Straight Arm Shoulder Raises – Keep those arms locked out and lift with control. Feel the burn in those shoulders!
🔥 12 Suitcase Walking Lunges – Grab weights like you’re carrying a suitcase and lunge forward. Your legs and grip strength will thank you later.
🔥 10 Rear Delt Raises – Target the posterior delts for stronger, more balanced shoulders.
🔥 12 Inside-Outside Squat Hops – Fast feet, explosive jumps, and legs on 🔥! Keep moving.
🔥 10 Arnold Presses – The ultimate shoulder-building move. Rotate the weights as you press overhead.
🔥 12 RH (Roundhouse) Kicks on a Heavy Bag – Unleash your power! No bag? Shadow kick or use a couch cushion for resistance.
🔥 100 Punches – Fast hands, full extension, and nonstop action. Keep that guard up!
🔥 25 Crunches/Sit-Ups – Core time! Control the movement, engage your abs, and push through the burn.
🔁 Repeat. Keep going. No quitting.
How to Crush This WOD:
🔥 Go Unbroken Where You Can – Try to move through exercises without stopping. Short rests = more rounds!
🔥 Keep Good Form – Shoulders and legs are getting torched, so focus on controlled reps. No sloppy moves!
🔥 Modify as Needed – Lower weight, slow the pace, or adjust kicks if needed. The goal? Keep moving!
🔥 Breathe & Hydrate – This one’s a sweat fest! Stay hydrated and pace your breathing through each exercise.
Join the GRIT Crew & Test Your Limits
Nothing beats pushing yourself with like-minded warriors in a high-energy class! If you’re looking for combat fitness, functional strength, and serious conditioning, the GRIT program at Academy of Self Defense in Santa Clara is where it’s at.
Wanna try it FREE for two weeks? Click here: https://academyselfdefense.com/free-two-week-trial/