Wide & Narrow

Elevate Your Workout with the “Wide and Narrow” Timed AMRAP Challenge

Introducing the “Wide and Narrow” workout, an innovative timed AMRAP (As Many Rounds As Possible) session designed to boost your strength, flexibility, and endurance. Offered at the Academy of Self Defense in Santa Clara, this workout is a highlight of our GRIT fitness program, renowned for its dynamic approach to fitness that keeps participants engaged and constantly challenged. The “Wide and Narrow” workout is ideal for those looking to intensify their training regimen through a series of exercises focusing on varying movement widths to target muscles differently and enhance overall muscular balance and coordination.

“Wide and Narrow” refers to the variations in exercise stance or grip width, which can significantly alter the muscle groups being emphasized and the intensity of the workout. This workout combines these variations within a structured AMRAP format, challenging you to complete as many rounds as possible within a set time limit, ensuring a high-intensity, full-body workout. Ready to take on the “Wide and Narrow” and push your physical limits? Let’s break down the workout structure.

The “Wide and Narrow” Workout Breakdown

This AMRAP workout includes a series of fundamental exercises, each performed with attention to the grip or stance width to maximize effectiveness and muscle engagement:

  • Squats: Alternate between wide stance squats, which target the inner thighs and glutes more effectively, and narrow stance squats, which emphasize the quadriceps.
  • Shoulder Press: Perform shoulder presses with varying grip widths. A wider grip can help focus more on the posterior deltoids, while a narrow grip targets the triceps and the anterior deltoids.
  • Swings: Use kettlebell swings with different stances. A wider stance will engage the hips and hamstrings more, while a narrower stance requires more core stability and quadriceps strength.
  • Curls: Alternate between wide and narrow grip curls to challenge different parts of the biceps and forearm muscles.
  • Rows: Implement rows with varying grips. A wider grip targets the upper back and rear deltoids more intensely, whereas a narrow grip focuses on the lower lats.
  • Push-Ups: Switch between wide and narrow push-ups to either target the chest and shoulders more broadly or focus on the triceps and the central part of the chest.

Tips to Excel in the “Wide and Narrow” Workout

  • Stay Hydrated: Keep hydrated throughout the workout, as the high-intensity nature of AMRAP can lead to significant fluid loss.
  • Monitor Form: As fatigue sets in, maintaining proper form is crucial to prevent injuries and ensure maximum benefit from each exercise.
  • Pace Yourself: Manage your pace to maintain stamina throughout the workout period, aiming for consistent performance in each round.
  • Cool Down Properly: After completing the workout, ensure a thorough cool-down with stretches targeting all the major muscle groups used, aiding in recovery and flexibility.

Join Our Fitness Community

If you’re inspired to try the “Wide and Narrow” workout, the Academy of Self Defense in Santa Clara is ready to welcome you. Our group fitness classes cater to a variety of fitness levels and provide a supportive environment that encourages growth and improvement. Sign up for a free trial class and explore our diverse offerings, including the GRIT program, at the Academy of Self Defense.

The “Wide and Narrow” workout is not just about physical endurance; it’s about mastering the subtleties of movement that influence overall strength and muscle development. Are you ready to challenge yourself and discover how small changes can make a big impact on your fitness?