WOD: GRIT 50s
Today’s GRIT 50s WOD at the Academy of Self Defense is all about building strength, endurance, and resilience. This workout is designed to hit every major muscle group, giving you a full-body burn. Whether you’re a seasoned athlete or just starting your fitness journey, this high-intensity workout will help you level up and improve your overall fitness.
What’s in Today’s WOD?
The GRIT 50s WOD consists of 9 different exercises, each performed for 50 reps. This is a true test of your stamina and determination. Here’s what’s on the menu today:
- 50 Burpees
Get your heart pumping and muscles burning with this explosive full-body movement. - 50 Squats
Fire up your legs and glutes with this classic move. Focus on depth and control. - 50 Sit-ups
Build core strength and endurance as you power through each rep. - 50 Kettlebell Thrusters
Combine strength and endurance with a squat to press movement using a kettlebell (KB). - 50 KB Walking Lunges
Engage your legs and core as you step forward into lunges, kettlebell in hand. - 50 Med Ball Push-ups
Add an extra challenge to your push-ups by using a medicine ball to test your stability and upper body strength. - 50 Power Punches
Release some energy and work your upper body with powerful punches. - 50 KB Swings
Engage your hamstrings, glutes, and core while swinging a kettlebell up to shoulder height. - 50 Bicep Curls
End on a high note with this focused arm burner.
How to Maximize Your Workout
The GRIT 50s WOD is intense, but with some strategy, you can get the most out of it! Here are some tips to ensure you crush it today:
- Pace Yourself
With 50 reps per exercise, it’s tempting to go all out from the start, but focus on steady, consistent effort instead. This will help you maintain good form and prevent burnout early on. - Modify When Needed
If 50 burpees or kettlebell thrusters feel overwhelming, don’t sweat it! You can modify the movements to match your fitness level. For example:- Do step-back burpees instead of jump-back to reduce impact.
- Use a lighter kettlebell or dumbbell for thrusters and swings.
- Perform push-ups on your knees if necessary.
- At-Home Options
If you don’t have a kettlebell, you can substitute it with a dumbbell or even a heavy backpack. For the med ball push-ups, you can replace the med ball with a stack of books or do regular push-ups. - Form is Key
Keep your movements controlled and focus on proper alignment. This prevents injury and ensures you’re working the right muscles. For example, keep your back flat during KB swings, and don’t let your knees cave in during squats. - Stay Hydrated and Warm Up
Don’t forget to start with a dynamic warm-up to loosen up your joints and prep your muscles. Keep a water bottle handy to stay hydrated throughout the workout.
We want to hear how you did! Share your GRIT 50s experience on social media and tag us. Whether you’re working out at the Academy of Self Defense in Santa Clara or doing the workout at home, you’re part of the GRIT community. Let’s support each other as we push past our limits and reach new heights together.
Ready to join a group fitness class that keeps you challenged and motivated? Sign up for a free trial at the Academy of Self Defense, and see why so many people are hooked on the GRIT program. From expert instructors to a community that keeps you accountable, we’ve got everything you need to crush your fitness goals.
