WOD: CrazySexyCool
Get ready for a fierce and fun challenge with today’s GRIT Workout of the Day, CrazySexyCool! This workout is all about combining power, precision, and endurance to give you a full-body blast. It’s the perfect mix of strength, agility, and core work, set to push you out of your comfort zone and make you feel unstoppable. Whether you’re aiming to boost your strength or refine your technique, this WOD has got you covered.
Workout Breakdown:
Start Each Round with 100 Power Hits
Kick off each round by unleashing 100 power hits. These can be punches on a bag, air punches with weights, or even fast-paced shadowboxing. The goal is to engage your entire upper body, get your heart pumping, and set the tone for the intensity of the round.
Then, Complete the Following Reps: 21-15-9
- TRX Pistol Squats
Challenge your balance and leg strength with TRX pistol squats. Holding the TRX straps for support, extend one leg out in front while squatting down on the other leg. Complete 21 reps, then move on to the next exercise. As you progress through the rounds, perform 15 and then 9 reps. Switch legs each time to evenly distribute the work. - Box Jumps
Next up are box jumps. Explosively jump onto a box or platform, landing softly with your knees slightly bent. Step back down and repeat. Box jumps build explosive power in your legs and are a great way to enhance your overall agility. - Sledges
Grab a sledgehammer and take on the sledges. Swing the hammer down onto a tire or sturdy surface, using your core and shoulders to drive the power. This move is fantastic for building upper body strength and improving coordination. Make sure to alternate sides to work both sides of your body evenly. - Russian Twists
Finally, hit the mat for Russian twists. Sit on the floor with your knees bent and feet lifted off the ground, holding a weight or medicine ball. Twist your torso from side to side, touching the weight to the floor on each side to engage your obliques. This core exercise will help you sculpt those abs and improve rotational strength.
Tips for Success:
- Explosive Movements: Focus on explosive power during box jumps and sledges. Drive through your legs on the jumps and use your entire body for the sledgehammer swings to maximize effectiveness.
- Controlled Core Engagement: During Russian twists, control the movement with your core. Don’t rush through the twists—slow and controlled movements will give you the best results.
- Modify if Needed: If TRX pistol squats are too challenging, you can modify them by doing single-leg squats using a chair for balance or performing regular squats.
Show Off Your Strength:
We’d love to see how you take on CrazySexyCool! Share your workout with us on social media and tag @academyselfdefense. Let’s motivate each other to keep pushing through and hitting those fitness goals.
Join the GRIT Program:
Ready for more killer workouts like this? Join the GRIT program at the Academy of Self Defense in Santa Clara. We offer a supportive community and expert coaching to help you reach your full potential. Sign up for a free trial class today at academyselfdefense.com!
