Gate Keeper – Academy of Self Defense

Push Your Limits with Gatekeeper WOD

Ready to challenge yourself and push your fitness to the next level? Today’s Workout of the Day, Gatekeeper, is designed to test your strength, endurance, and agility. Whether you’re a beginner or an experienced athlete, this workout offers something for everyone. It’s a dynamic blend of cardio, strength training, and functional movements that will leave you feeling accomplished and energized.

What is a WOD?

A WOD (Workout of the Day) is a set routine used in many fitness programs, especially CrossFit. Each WOD is designed to push your physical limits and improve your fitness. At the Academy of Self Defense in Santa Clara, our GRIT fitness program offers varied and challenging WODs to keep you engaged and progressing.

Today’s WOD: Gatekeeper

Exercises:

1. 500 meter row – Get your heart rate up and warm up your muscles.
2. 20 bag slams – Engage your core and upper body.
3. 20 box jumps – Work on explosive power and leg strength.
4. 20 sledges – Enhance your grip and forearm strength.
5. 20 burpees – A full-body exercise to test your stamina.
6. 20 KB clean & press – Develop upper body and core strength.
7. 20 sit-up punches – Target your abs and obliques.
8. 20 KB swings – Boost your cardiovascular endurance and hip strength.
9. 10 Pull-ups – Strengthen your back and biceps.
10. 5 tire flips – Test your overall strength and coordination.

Modifications for All Levels

Whether you’re working out at home or at the gym, here are some modifications to make this WOD accessible:

• Rowing: Substitute with running in place or high knees for 2 minutes if you don’t have a rowing machine.
• Bag Slams: Use a medicine ball or a heavy household item if you don’t have a slam bag.
• Box Jumps: Step-ups on a sturdy chair or bench work well as an alternative.
• Sledges: Swing a heavy hammer or a similar item.
• Burpees: Perform modified burpees by stepping back instead of jumping.
• KB Clean & Press: Use dumbbells or any weight you have.
• Sit-Up Punches: Replace with regular sit-ups if needed.
• KB Swings: Use a heavy backpack if you don’t have a kettlebell.
• Pull-Ups: Use a sturdy horizontal bar or perform inverted rows.
• Tire Flips: Substitute with sumo deadlifts using a heavy object.

Maximize Your Workout

1. Warm-Up: Start with a 5-10 minute warm-up to get your muscles ready.
2. Proper Form: Focus on maintaining proper form to prevent injuries.
3. Pace Yourself: Go at a pace that challenges you but allows you to complete the workout.
4. Stay Hydrated: Drink water before, during, and after your workout.
5. Cool Down: Finish with stretching to aid in recovery.

Share Your Progress

We love seeing our community in action! Share your Gatekeeper WOD progress on social media and tag us @AcademySelfDefense. Your journey inspires others and helps build our supportive community.

Ready to experience the power of group fitness in Santa Clara? Sign up for a free trial class today! Learn more about our GRIT program and upcoming events. Push your limits, improve your fitness, and be part of a community that supports your goals.