Today’s WOD at the Academy of Self Defense is all about explosive energy and total body conditioning! We’re mixing cardio, core, and strength in one killer workout that’ll leave you feeling stronger and faster. Ready to push your limits? Here’s the breakdown:
1. Front Kicks
Get ready to fire up your legs and core with front kicks! Stand tall, engage your core, and kick out with power. Perfect for building strength in your lower body while improving balance and coordination.
Modification: For beginners, perform slower and lower kicks. Advanced? Add a hop to turn them into flying kicks.
2. Burpee Wall Ball Toss
This dynamic duo brings in full-body cardio with upper body strength. After a burpee, grab your wall ball and toss it high! It’s an explosive move that targets everything from shoulders to glutes, pushing endurance.
At home alternative: No wall ball? Swap with a dumbbell press or any weighted object and reach up high.
3. Punches
Let’s bring in some MMA fitness! Punches are all about speed, strength, and precision. Engage your core and unleash combos—think jab, cross, hook—for a full upper-body workout.
Pro tip: Keep your fists tight and core engaged for more power with each punch. Beginners can work on form with lighter, controlled punches.
4. Jump Squats
Explosive power for your legs and glutes! Jump squats will not only get your heart pumping but also build serious lower body strength. Make sure to land softly to protect your knees.
Modification: Skip the jump for regular air squats if you need a lower impact option.
5. Laps
Whether it’s a quick jog or a full sprint, get those laps in! This is the cardio blast that’ll get your heart rate up and boost stamina.
At home? You can swap laps with high knees or running in place.
6. Crunches
Time to hit the core! Crunches are a classic for a reason. Keep your movements controlled, focusing on engaging your abs as you lift.
Challenge: Add a twist at the top of each crunch to target your obliques.