WOD: Manual Labor
Ready to get your hands dirty? Today’s WOD, Manual Labor, is all about building real-world strength with functional exercises that challenge your entire body. This workout is designed to push your limits and leave you feeling stronger and more resilient. Whether you’re a seasoned athlete or just starting your fitness journey, this WOD is for you.
The Breakdown:
- 100 Kettlebell Swings: Start strong with 100 KB swings. Focus on using your hips to drive the kettlebell, engaging your core throughout.
- 100 Push-Ups: Knock out 100 push-ups to build upper body strength and endurance. Modify by dropping to your knees if needed.
- 100 Sit-Ups: Time to strengthen that core. 100 sit-ups will target your abs and improve your overall stability.
- 40 Kettlebell Rows: Grab your kettlebell for 40 rows, focusing on squeezing your shoulder blades together. This move will tone your back and improve your posture.
- 40 Suitcase Deadlifts: Engage your legs and core with 40 suitcase deadlifts. Ensure your back stays straight to avoid injury.
- 40 Figure 8s: This exercise not only works your core but also challenges your coordination. Pass the kettlebell between your legs in a figure 8 motion.
- 40 4 Punch + Sprawls: Finish strong with 40 4 Punch + Sprawls. The combination of punches and sprawls will boost your cardio and agility.
Modifications:
- Kettlebell Swings: Reduce the weight or reps if you’re new to kettlebells.
- Push-Ups: Try incline push-ups using a bench for an easier variation.
- Sit-Ups: Switch to crunches if full sit-ups are too challenging.
- Suitcase Deadlifts: Use a lighter kettlebell or dumbbell if needed.
Tips for Success:
- Warm-Up: Before you begin, make sure to warm up your muscles with some light cardio and dynamic stretches.
- Focus on Form: Quality over quantity. Proper form will prevent injury and maximize the effectiveness of each exercise.
- Stay Hydrated: Keep water nearby and take breaks if necessary.
- Cool Down: End with a good stretch to help your muscles recover.
Remember, it’s not just about finishing the workout—it’s about pushing your limits safely and effectively. Share your progress with us on social media, and don’t forget to tag us!
Want more workouts like this? Sign up for a free trial class at the Academy of Self Defense in Santa Clara! Join our community and take your fitness to the next level with our GRIT program.
