Get “Yoked” with This Intense Strength & Endurance WOD

Are you ready to take your fitness to the next level? The Academy of Self Defense in Santa Clara invites you to tackle the “Yoked” Workout of the Day (WOD)—a powerhouse session designed to sculpt muscle, build unbelievable strength, and push your endurance beyond its limits. Perfect for those who relish a challenge, “Yoked” embodies the spirit of our GRIT fitness program, combining high-intensity strength training with endurance exercises to forge a community of fitness enthusiasts who are as supportive as they are motivated.

“Yoked” isn’t just a workout; it’s a commitment to becoming the strongest version of yourself. With a blend of weightlifting, bodyweight exercises, and functional movements, this WOD is structured to challenge even the most seasoned athletes while still being adaptable for beginners. Let’s dive into the details of the “Yoked” WOD and how you can conquer it.

Unleash Your Strength with “Yoked” WOD

This robust workout is divided into two intense sections, each designed to target different aspects of fitness. Here’s what you’ll be facing:

Part 1: Strength and Power

  • 6 Rounds of:
    • 6 Snatches: A full-body kettlebell or barbell movement that improves power, strength, and coordination.
    • 6 Rows: Strengthen your back, shoulders, and arms for improved posture and pulling power.
    • 100 Step Carry: Build grip strength, core stability, and endurance by carrying weights over a set distance.
    • 12 Wide to Narrow TRX Rows: Enhance your upper body strength and muscle endurance with this TRX variation.

Part 2: Core and Stability

  • 5 Rounds of:
    • 10 AB Rolls: Target your core muscles, including your abdominals and lower back, for improved stability.
    • 20 V-Ups: A challenging exercise that strengthens the entire core and improves flexibility.
    • 8 Single Arm (SA) Front Rack Reverse Lunges (per leg): Increase lower body strength and balance while engaging your core.
    • 8 Single Leg (SL) Hip Thrusts (per leg): Focus on your glutes and hamstrings for powerful lower body strength.

Tips to Dominate the “Yoked” WOD

  • Warm-Up Properly: Begin with a dynamic warm-up to prepare your muscles and joints for the intense work ahead.
  • Pace Yourself: With multiple rounds, it’s crucial to manage your energy and maintain a steady pace throughout the workout.
  • Focus on Form: Prioritize proper technique over speed or weight to maximize gains and minimize the risk of injury.
  • Stay Hydrated: Keep water nearby and take small sips between rounds to stay hydrated and perform at your best.
  • Encourage Your Fellow Athletes: Share the journey with your community. Motivate and support each other to push through the toughest parts of the workout.

Join Us at the Academy of Self Defense

Feeling inspired to tackle “Yoked”? There’s no better place to test your mettle than at the Academy of Self Defense. Our GRIT fitness program in Santa Clara is designed to welcome participants of all fitness levels in a supportive and energizing environment. Sign up for a free trial class and discover a community that challenges you to be your best. Visit academyselfdefense.com to learn more about our offerings and how you can join the ranks of the strong and the brave.

“Yoked” is more than just a workout; it’s a battle cry for those willing to push their limits and achieve greatness. Are you ready to get “Yoked”?