Whiskey WOD #005: A Total Body Challenge
Ready for a workout that will push your strength, endurance, and agility to the next level? Whiskey WOD #005 is here to make sure you get the sweat going! This AMRAP (As Many Rounds As Possible) routine is packed with exercises designed to target your entire body. Whether you’re a fitness newbie or a seasoned athlete, this WOD will keep you on your toes while delivering amazing results. Plus, the sense of community in our group fitness classes at the Academy of Self Defense will keep you motivated the whole way through!
What to Expect from an AMRAP Workout
In this AMRAP-style workout, you’ll complete as many rounds of the following exercises as possible within a set time limit (usually around 20-30 minutes). Each move works different muscle groups and keeps your heart rate high for a killer cardio and strength workout. The goal? Get in as many rounds as you can while focusing on proper form and pacing yourself to last the entire time. This WOD can be scaled for all fitness levels, and if you’re working out from home, we have a few modifications to keep you on track.
Whiskey WOD #005 Breakdown:
Here’s what’s on the menu today:
- 5 Plank Circles: Start in a plank position, then move your body in a controlled circular motion. This engages your core and shoulders like no other! Need a modification? Hold a high plank instead.
- 5 Long Jump Burpees: Combine explosive power with endurance. Perform a burpee, then jump forward as far as you can. For a lower impact option, do a regular burpee without the jump.
- 10 TRX Rows: Grab a TRX strap and work those back muscles with bodyweight rows. No TRX? Use a sturdy bar for inverted rows or grab some dumbbells for bent-over rows.
- 10 KB American Swings: A dynamic full-body movement, kettlebell swings target your glutes, hamstrings, and shoulders. Swing the KB overhead, focusing on the hip thrust. No kettlebell? Use a dumbbell or any weighted object you have at home.
- 15 KB Thrusters: Combine a squat with a kettlebell press for a powerhouse move that builds leg and upper-body strength. If you’re at home, use a dumbbell or even a water jug to get the job done.
- 15 Wall Balls: Squat down with a med ball, then explosively toss it to a target on the wall as you stand. You’ll hit your legs, core, and upper body all at once. If you’re working out at home, replace with thrusters or overhead presses.
Maximizing Your WOD
- Focus on Form: When you’re doing an AMRAP, it’s easy to get caught up in the number of rounds you complete. But remember, proper form is key to preventing injury and getting the best results.
- Pace Yourself: This workout is a marathon, not a sprint. Start strong but steady, and gradually increase intensity as you progress through the rounds.
- Modify as Needed: No matter your fitness level, there’s always a way to modify an exercise to meet your needs. Whether it’s reducing the weight or swapping in a bodyweight option, don’t be afraid to adjust!
- Warm-Up and Cool Down: Take time to warm up before diving in. Dynamic stretches, light cardio, and mobility drills will prep your body for this WOD. Afterward, don’t forget to cool down with some stretching and deep breathing.
Share Your Progress!
We want to see how you crushed Whiskey WOD #005! Tag us on social media and show off your hard work—you might inspire someone else to jump into a workout. Use #GRITWOD and join the conversation with other fitness warriors in Santa Clara.
Ready for More?
If you loved this WOD and want more challenges like it, join us for a free trial class at the Academy of Self Defense in Santa Clara! Our group fitness classes cater to all skill levels and offer expert coaching, support, and a fun, welcoming atmosphere. Don’t wait—take the next step in your fitness journey today!