Get Ready to Crush the Strength & Sweat Circuit
Looking for a workout that blends power and endurance with a serious sweat factor? Today’s GRIT WOD at the Academy of Self Defense in Santa Clara is all about pushing your limits with a Strength & Sweat Circuit that’s sure to leave you feeling accomplished. This workout is designed to challenge your entire body, hitting multiple muscle groups while keeping your heart rate up. Whether you’re in the gym or doing a home workout, this WOD will help you build strength, improve endurance, and torch calories.
The Circuit Breakdown
We’re diving into 3 rounds of a high-intensity circuit that will work your core, legs, arms, and everything in between. Here’s what you can expect:
- Plank Hold – 1 Minute
Start off strong by engaging your core, shoulders, and glutes in a solid plank hold. Focus on maintaining a straight line from head to heels to maximize core activation. - 15 Deadlifts
Move on to deadlifts, a powerhouse move for your hamstrings, glutes, and lower back. Keep your form tight—hinge at the hips, keep your back flat, and drive through your heels. - 20 Kettlebell Swings
Get ready to fire up your posterior chain and core with kettlebell swings. This explosive movement is great for building power and endurance while also giving you a cardio boost. - 10 Dumbbell Thrusters
Thrusters combine a squat and press into one fluid movement, targeting your legs, shoulders, and core. Go for a full range of motion, and don’t forget to breathe through the press! - Mountain Climbers – 1 Minute
Shift into high gear with mountain climbers. This full-body movement will elevate your heart rate while working your core, shoulders, and legs. - High Knees – 1 Minute
Keep the intensity up with high knees. This cardio move is excellent for boosting your heart rate and working your lower body, especially the quads and calves. - Dips – 20 Reps
Finish the round strong with dips. This move targets the triceps, chest, and shoulders, giving you a solid upper-body burn.
Bonus Finisher: 5-Minute AMRAP
Just when you think you’re done, we’ve got a little something extra—a 5-minute AMRAP (As Many Rounds As Possible) to really finish off your workout. Push yourself to complete as many rounds as you can:
- 10 Push-Ups
Classic and effective, push-ups work your chest, shoulders, triceps, and core. Keep your body in a straight line and engage your core for maximum benefit. - 20 Russian Twists (10 each side)
Hit your obliques and core with Russian twists. Add weight for an extra challenge, and remember to keep your movements controlled. - 30 Jumping Jacks
End each round with jumping jacks to keep your heart rate up and give your whole body a quick cardio burst.
Modifications and Tips
- Beginners: Reduce the time for the plank hold and mountain climbers, and use lighter weights for deadlifts and thrusters. Perform push-ups from your knees and do dips with your feet on the ground.
- Advanced: Add weight to the plank hold or increase the number of deadlifts and kettlebell swings. For the AMRAP, try adding a jump to your push-ups or increasing the intensity of your Russian twists with a heavier weight.
Maximizing Your Workout
- Warm-Up: Don’t skip your warm-up. Start with dynamic stretches and light cardio, focusing on the muscles you’ll use most during the workout.
- Pace Yourself: While it’s tempting to go all out from the start, remember to pace yourself so you can maintain good form throughout the workout. This is especially important during the AMRAP finisher.
- Cool Down: After your final set, cool down with some stretching to help your muscles recover and reduce soreness.
Join Us at the Academy of Self Defense
This Strength & Sweat Circuit is a perfect blend of strength and cardio, designed to make you stronger, leaner, and fitter. Ready to see results? Join the GRIT program at the Academy of Self Defense in Santa Clara. Sign up today for a free trial class and be part of a community that’s dedicated to pushing boundaries and achieving greatness.
