Fluffy Toy AMRAP WOD
Don’t let the name fool you—Fluffy Toy is anything but soft! This AMRAP workout is a full-body challenge designed to build strength, endurance, and explosiveness. With a mix of kettlebell movements, bodyweight exercises, and heavy bag strikes, Fluffy Toy pushes your limits while keeping the intensity high.
This workout, part of the GRIT program at the Academy of Self Defense in Santa Clara, is perfect for anyone seeking to level up their fitness game. Scalable for all levels, it’s an incredible way to train strength, coordination, and cardio endurance in one fun and dynamic session.
Fluffy Toy WOD Breakdown
You’ll tackle as many rounds as possible (AMRAP) of these moves in the time given. Each exercise hits a different muscle group, keeping you moving and maximizing your effort!
1. 4 Turkish Get-Ups
- Build core strength and shoulder stability as you move through this challenging full-body exercise.
- Modification: Perform the movement without weight to focus on form.
2. 8 American Swings
- Power through with this kettlebell staple! Swing the kettlebell overhead to target your posterior chain.
- Modification: Swing only to shoulder height if mobility is an issue.
3. 16 Overhead Walking Lunges
- Engage your core and legs while holding a weight overhead.
- Modification: Keep the weight at chest level or perform stationary lunges if space is limited.
4. 32 Arm Strikes on the Heavy Bag
- Feel the burn in your arms, shoulders, and core as you deliver fast, powerful punches.
- Modification: Shadowbox without the bag if you don’t have access to one.
5. 4 Long Jump Burpees
- Combine explosive forward jumps with burpees for a major cardio and leg workout.
- Modification: Step forward instead of jumping to lower the intensity.
6. 8 Kettlebell Thrusters
- Squat and press with this full-body movement to build power and strength.
- Modification: Use dumbbells or a lighter kettlebell if needed.
7. 16 Leg Strikes on the Bag
- Improve lower-body power with hard-hitting strikes. Alternate legs for balance.
- Modification: Perform knee strikes or air kicks if no bag is available.
8. 32 Pulse Squats
- Burn out those legs with small, controlled squats. Feel the burn!
- Modification: Reduce reps or perform regular squats.
9. 40 Rows on the Machine
- Finish strong with this cardio and back-building exercise.
- Modification: Use a resistance band or perform bent-over dumbbell rows if a rowing machine isn’t available.
Tips for Crushing Fluffy Toy
- Focus on Form: Don’t rush the Turkish Get-Ups or kettlebell exercises. Proper form prevents injuries and ensures maximum benefits.
- Pace Yourself: This WOD is intense—find a pace that challenges you without leaving you gassed too soon.
- Use Breath Control: Inhale on the easier part of the movement, and exhale during the exertion.
- Warm Up and Cool Down: Get your body ready with dynamic stretches and recover with mobility work after the WOD.
Join the GRIT Program and Dominate Fluffy Toy!
The Fluffy Toy WOD is just one of many heart-pumping, muscle-building workouts in the GRIT program at the Academy of Self Defense. Our expert instructors and supportive community make every session exciting and effective. Whether you’re new to fitness or a seasoned athlete, there’s a spot for you here!
Sign up for a free class and take your fitness to the next level. Let’s get stronger together!