Great! Today’s WOD, Johnson is Koo, is here to test your grit and push your limits. This workout combines strength, endurance, and functional movements, making it an ideal challenge for both beginners and seasoned athletes. Whether you’re aiming to build muscle, boost endurance, or just have a killer sweat session, this WOD has got you covered.
What’s in Today’s WOD?
The structure of today’s workout includes six kettlebell exercises, each followed by 50 strikes to keep your heart rate up. Here’s how it’s laid out:
Equipment Needed
- Kettlebell (adjustable to your skill level)
- A heavy bag or air strikes for the 50 strikes
- A stable surface for Bulgarian split squats (bench or chair)
WOD Breakdown
- 50 Strikes: Kick things off with 50 punches on the heavy bag or air strikes if you’re at home. Keep them fast and focused to spike that heart rate.
- Kettlebell Snatch
- Reps: 10 each side
- The snatch is a power move that targets your shoulders, core, and lower body.
- Modification: Use a lighter kettlebell if needed or perform a high pull instead.
- 50 Strikes
- Kettlebell Pull Unders
- Reps: 12 each side
- Start in a squat, pull the kettlebell from one side to the other under your legs, engaging the core throughout.
- Modification: Use a slower pace or a lighter weight if needed.
- 50 Strikes
- Kettlebell Clean
- Reps: 10 each side
- This explosive movement hits your upper body and legs while enhancing grip strength.
- Modification: Perform a single-arm kettlebell row if needed.
- 50 Strikes
- Kettlebell Press + Windmill
- Reps: 8 each side
- Perform an overhead press, then transition into a windmill for full-body engagement.
- Modification: Do a regular shoulder press if the windmill is too challenging.
- 50 Strikes
- Kettlebell Swing
- Reps: 15
- Focus on hip thrusts and a strong core to maximize power.
- Modification: Use a lighter weight or reduce the reps.
- 50 Strikes
- Bulgarian Split Squats
- Reps: 12 each leg
- This lower-body finisher targets quads, glutes, and hamstrings, adding balance and stability work.
- Modification: Bodyweight split squats or hold onto a support for balance.
Tips for Maximizing the WOD
- Warm-Up: Spend at least 5-10 minutes warming up. Focus on dynamic stretches and light cardio to prep your muscles and joints.
- Stay Hydrated: This workout is a sweaty one! Keep water nearby and hydrate as needed.
- Mind Your Form: Focus on technique, especially for the kettlebell exercises. Good form leads to better results and fewer injuries.
- Pace Yourself: While intensity is key, listen to your body. Adjust weights or reps as needed to maintain good form throughout the workout.
- Cool Down: After finishing the WOD, cool down with static stretches. Pay extra attention to your shoulders, hips, and quads.
Share your workout journey with us! Post your sweaty selfies, tag us, and use #GRITWOD to let us know how you did. We’d love to hear your feedback, so feel free to share your progress and tips with fellow fitness enthusiasts.
Ready to take it a step further? Sign up for a free trial class at the Academy of Self Defense in Santa Clara and experience the GRIT program in person!
