Earth, Wind, & Fire – Academy of Self Defense

Earth, Wind, and Fire WOD: Unleash Your Power!

Ready for a workout that will leave you feeling unstoppable? The Earth, Wind, and Fire WOD is designed to push your limits, combining strength training, cardio, and bodyweight exercises to deliver a total-body workout. With a mix of deadlifts, rows, punches, and burpees, this WOD promises to test your endurance, power, and grit. The best part? It’s scalable for all fitness levels, whether you’re just starting out or a seasoned athlete.

The Breakdown:

This WOD is split into two rounds, each packed with exercises targeting different muscle groups and keeping your heart rate up. You’ll perform each round three times before moving on to the next.

Round 1 (3 sets):

• 12 Deadlifts
• 12 TRX Rows
• 20 Power Knees
• 40 Jump Squats
• 12 Dips
• 50 Kicks

Round 2 (3 sets):

• 8 Pull-Ups
• 12 Decline Push-Ups
• 25 Hooks
• 40 Plank Kickouts
• 15 Burpees
• 100 Punches

You’ll work through a combination of strength, agility, and cardio movements that will improve both your endurance and muscular stamina. Let’s break it down!

Round 1: Build Strength and Speed

1. 12 Deadlifts: With a barbell or dumbbells, focus on maintaining a flat back and engaging your hamstrings and glutes. This move will build total-body strength, especially targeting the lower body.
   Modification: If weights aren’t available, try single-leg deadlifts using just your body weight for balance and control.
2. 12 TRX Rows: Grab the TRX handles and perform rows by pulling your chest up to the handles. This exercise is perfect for building back and bicep strength.
   Modification: Use a sturdy table or chair to mimic the pulling motion.
3. 20 Power Knees: Stand in a staggered stance and drive one knee up toward your chest as fast as possible. This movement is all about speed and core control, building explosive power in your legs.
   Modification: Slow the pace if needed but maintain intensity.
4. 40 Jump Squats: Explode up from a squat position, jumping as high as possible. Your legs will burn, but the cardio benefits are huge!
   Modification: Swap out for regular squats or squat pulses if the jumps are too intense.
5. 12 Dips: Using parallel bars, a bench, or even a chair, lower your body down and engage your triceps to push back up.
   Modification: Keep your feet closer to the body to lessen the load.
6. 50 Kicks: Stand tall and alternate kicking forward, engaging your core for balance. These kicks will improve flexibility, leg strength, and coordination.
   Modification: Slow down and focus on form if needed.

After completing three sets of these exercises, take a short break before heading into the next round. Hydrate and mentally prepare—Round 2 is just as fierce!

Round 2: Power, Agility, and Endurance

1. 8 Pull-Ups: If you have a pull-up bar, aim for full extension. Can’t quite get 8? No problem! Use a band for assistance or do jumping pull-ups.
   Modification: Perform bent-over rows with dumbbells or resistance bands as an alternative.
2. 12 Decline Push-Ups: Elevate your feet on a bench or box for added intensity as you lower yourself into a push-up. This variation targets your upper chest and shoulders.
   Modification: Try regular push-ups or knee push-ups if this feels too intense.
3. 25 Hooks: Engage your core and throw powerful hooks from side to side, like you’re in the ring. Keep your fists up and your form tight for maximum impact.
   Modification: Reduce the number of reps if needed, but maintain speed and control.
4. 40 Plank Kickouts: From a plank position, kick each leg out to the side, one at a time. This move builds core stability and targets your obliques.
   Modification: Perform regular planks or step the legs out instead of kicking for a lower-impact version.
5. 15 Burpees: The classic burpee—jump up, drop into a plank, push-up, and repeat. This full-body cardio exercise will have you sweating in no time.
   Modification: Step back instead of jumping for a low-impact version.
6. 100 Punches: End strong with 100 fast punches. Engage your core, keep those fists moving, and finish the round with power and speed.
   Modification: Perform fewer punches if needed, but focus on power with each rep.

Tips to Maximize Your WOD:

• Break It Down: With such high reps, pacing is key. Break the exercises into smaller sets if needed (e.g., 2 rounds of 6 reps for deadlifts).
• Breathe: Focus on controlled breathing, especially during high-cardio movements like burpees and jump squats.
• Form Over Speed: Prioritize good form to avoid injury and get the most out of each movement.
• Recovery Is Key: Don’t forget to cool down after the workout. Stretch your major muscle groups, especially legs and shoulders, to aid recovery.

Time to Join the GRIT Program!

This workout is more than just exercise—it’s a test of willpower and endurance. Want more? Sign up for a free trial at the Academy of Self Defense in Santa Clara and experience the GRIT program. Our group fitness classes are perfect for those looking to push limits and get stronger, faster.

Don’t forget to tag us @academyselfdefense on social media when you complete this WOD. Let’s keep building that strength together!