Feel the Burn with Today’s WOD
Are you ready for a workout that’s going to leave you feeling accomplished and strong? The GRIT program at the Academy of Self Defense in Santa Clara brings you today’s WOD: Tabata A-Lotta #1! This high-energy session combines strength, endurance, and core exercises to give you a full-body burn. Whether you’re just starting or a seasoned pro, this WOD has modifications to fit your needs.
What is Tabata?
Tabata is a type of high-intensity interval training (HIIT) that involves 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds. It’s a time-efficient way to get fit fast, making the most of every minute.
Today’s WOD Breakdown
- Fire Hydrants – Pulse Hydrants: Start on all fours, lifting one leg to the side, then pulse at the top. Great for hip mobility and glute strength.
- Sumo Squats – Upright Rows: Wide stance squats to work the inner thighs, followed by upright rows to target the shoulders and upper back.
- Crunch – Leg Lifts: Engage your core with crunches, then work your lower abs with leg lifts.
- Glute Bridge – Pulse Bridge: Lift your hips into a bridge and pulse at the top. This will sculpt your glutes and hamstrings.
- Alternating Lunge – Lunge & Hold: Alternate lunges to fire up your legs, then hold the lunge position to build endurance.
- Bagwork – Sprawls: Throw punches or strikes on a bag, followed by sprawls to the ground and back up. This combo is perfect for cardio and full-body strength.
- Wrestler Reachovers – Flutter Kicks: Engage your core with reachovers, then switch to flutter kicks for an intense ab workout.
Modifications for All Levels
- Beginners: Perform the exercises with less intensity and fewer reps. Focus on form and control.
- Intermediate: Follow the workout as prescribed, maintaining a consistent pace.
- Advanced: Increase the intensity by adding weight or increasing speed.
Home Workout Options
No gym equipment? No problem!
- Fire Hydrants – Pulse Hydrants: Use body weight.
- Sumo Squats – Upright Rows: Use a heavy object or water bottles for resistance.
- Crunch – Leg Lifts: No equipment needed.
- Glute Bridge – Pulse Bridge: Bodyweight is enough, or place a weight on your hips.
- Alternating Lunge – Lunge & Hold: Use body weight.
- Bagwork – Sprawls: Shadowboxing if you don’t have a bag.
- Wrestler Reachovers – Flutter Kicks: No equipment needed.
Tips for Maximizing Your WOD
- Warm-Up: Prepare your body with dynamic stretches and light cardio.
- Focus on Form: Ensure you perform each exercise correctly to avoid injury.
- Hydrate: Drink water before, during, and after your workout.
- Cool Down: Stretch to help your muscles recover.
- Consistency: Keep a steady pace and push through each interval.
We love seeing our community in action! Share your Tabata A-Lotta #1 progress and experiences on social media with the hashtag #GRITWOD. Tag us and become part of our supportive and inspiring community!
Call to Action
Ready to experience the GRIT program firsthand? Sign up for a free trial class at the Academy of Self Defense in Santa Clara. Our group fitness classes are designed to help you achieve your fitness goals in a fun and supportive environment.
