Going for Gold – Academy of Self Defense

Reach New Heights with Today’s Workout

Are you ready to go for gold with your fitness? The GRIT program at the Academy of Self Defense in Santa Clara is here to help you push your limits and achieve your goals. Today’s WOD, “Going for Gold,” is an EMOM (Every Minute On the Minute) workout designed to challenge your endurance, strength, and overall fitness. Perfect for all levels, this workout will have you feeling accomplished and energized.

What is EMOM?

EMOM stands for “Every Minute On the Minute.” It’s a workout format where you start a new exercise at the beginning of each minute. The faster you complete the reps, the more rest time you get before the next minute starts. It’s a fantastic way to keep your heart rate up and maximize your workout efficiency.

Today’s WOD Breakdown

You’ll rotate through these exercises for 5 minutes each set. Get ready for a total body workout!

Set 1:

1. 10 Sit-Outs: Start in a bear crawl position and kick one leg out to the side while rotating your body. Great for core stability and mobility.
2. 10 V-Ups: Lie on your back and simultaneously lift your legs and upper body to meet in a V shape. Excellent for targeting the abs.

Set 2:

1. 10 Bicep Curls: Use dumbbells or kettlebells to strengthen your arms.
2. 10 Push-Ups: Perform standard or modified push-ups to work your chest, shoulders, and triceps.

Set 3:

1. 5 Two-Handed Swings: Use a kettlebell to swing up to shoulder height, engaging your hips and core.
2. 5 Split Squats (L/R): Perform split squats on each leg, focusing on balance and leg strength.

Set 4:

1. 5 Burpees: A full-body move that combines a squat, plank, push-up, and jump.
2. 5 Thrusters: Hold weights at your shoulders, squat down, and press overhead as you stand. This compound move targets multiple muscle groups.

Modifications for All Levels

• Beginners: Reduce the reps or weight. Focus on mastering the form.
• Intermediate: Perform the workout as written, maintaining a steady pace.
• Advanced: Increase the weight or speed to add intensity.

Home Workout Options

No equipment? No problem!

• Sit-Outs and V-Ups: Body weight is sufficient.
• Bicep Curls: Use water bottles or other household items.
• Push-Ups: Modify by doing push-ups on your knees or against a wall.
• Two-Handed Swings: Use a heavy backpack or similar object.
• Split Squats: Body weight works fine.
• Burpees and Thrusters: Use body weight for burpees and a household item for thrusters.

Tips for Maximizing Your WOD

1. Warm-Up: Start with dynamic stretches and light cardio to get your body ready.
2. Focus on Form: Proper technique prevents injuries and maximizes benefits.
3. Hydrate: Keep water nearby and stay hydrated throughout the workout.
4. Cool Down: Stretch thoroughly to help your muscles recover.
5. Pace Yourself: Push hard, but maintain a pace you can sustain for the entire workout.

We love seeing our community in action! Share your Going for Gold progress and experiences on social media with the hashtag #GRITWOD. Tag us and become part of our supportive and inspiring community!

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.