WOD: Step Brothers – Partner Up for a Dynamic Challenge!
Ready to take your fitness to the next level? Today’s WOD, Step Brothers, is all about teamwork and pushing each other to new heights. Whether you’re a beginner or a seasoned athlete, this partner workout is designed to challenge your strength, endurance, and coordination. Plus, it’s a fantastic way to build camaraderie with your fellow GRIT program members!
What to Expect
This WOD focuses entirely on partner drills, which means you’ll be working in sync with your workout buddy to complete each exercise. Here’s how it breaks down:
- 15 High-Five Push-Ups
Get into push-up position across from your partner. After each push-up, reach out and give your partner a high-five. This move not only works your chest and core but also adds a fun twist by encouraging interaction. - 15 Wall Ball Squat Tosses
Stand facing each other with a wall ball. Perform a squat, then toss the ball to your partner as you stand up. This exercise targets your legs, core, and upper body, while also improving coordination. - 15 Medicine Ball Push-Ups
Place a medicine ball between you and your partner. As you perform a push-up, roll the ball to your partner after each rep. This variation of the push-up increases the challenge by engaging stabilizing muscles. - 15 Wall Ball Rotations
Stand back-to-back with your partner. Hold the wall ball and rotate to pass it to your partner, who then rotates the opposite way to pass it back. This exercise is fantastic for building core strength and improving rotational power. - 15 Resistance Band Rows
Grab a resistance band with your partner holding the other end. Face each other and perform rows simultaneously. This drill strengthens your back, biceps, and core while encouraging you to maintain steady, controlled movements. - 15 Medicine Ball Sit-Up & Pass
Lie down with your feet touching your partner’s. Perform a sit-up while holding the medicine ball, then pass it to your partner at the top of the movement. This drill focuses on your core, making every sit-up more intense.
Teamwork Makes the Dream Work
If any teams finish ahead of others, they’ll keep the energy high by doing 5 burpees while waiting. This keeps everyone engaged and ready for the next challenge.
Tips for Success
- Communication: Stay in sync with your partner to maximize efficiency and keep each other motivated.
- Form: Focus on maintaining proper form throughout each exercise. It’s better to slow down and do it right than rush and risk injury.
- Modification Options: If you’re new to some of these exercises, don’t hesitate to modify them. For example, do push-ups on your knees or use a lighter medicine ball.
We’d love to see how you and your partner crushed this WOD! Share your experience on social media and tag us at @AcademySelfDefense. Thinking about joining the GRIT program? Sign up for a free trial class at the Academy of Self Defense in Santa Clara and experience our community-driven workouts for yourself!
