Unleash Your Strength with Today’s WOD: I Got 5 On It
Are you ready for a workout that challenges every muscle and leaves you feeling accomplished? Today’s WOD at the Academy of Self Defense in Santa Clara is designed to do just that. “I Got 5 On It” is packed with powerful movements that will boost your strength, endurance, and overall fitness. Whether you’re a beginner or an experienced athlete, this WOD is perfect for you. Let’s break it down!
What’s in Today’s WOD?
Today’s session consists of ten exercises, each performed for 5 reps. The simplicity in numbers hides the intensity of this workout. Here’s what you’ll tackle:
- Deadlifts (5 reps)
- Benefits: Targets your lower back, glutes, and hamstrings.
- Modification: Use lighter weights or perform single-leg deadlifts if needed.
- Bent Over Rows (5 reps)
- Benefits: Strengthens the back, shoulders, and biceps.
- Modification: Use resistance bands if dumbbells are too heavy.
- Goblet Squats (5 reps)
- Benefits: Focuses on quads, hamstrings, and glutes while engaging the core.
- Modification: Bodyweight squats are a great alternative.
- Overhead Press (5 reps)
- Benefits: Works the shoulders and triceps.
- Modification: Use lighter dumbbells or resistance bands.
- Squats (5 reps)
- Benefits: Engages the entire lower body and core.
- Modification: Chair-assisted squats for additional support.
- Curls (each arm, 5 reps)
- Benefits: Isolates and strengthens the biceps.
- Modification: Resistance bands or lighter weights can be used.
- Walking Push-Ups (5 reps)
- Benefits: Enhances upper body strength and core stability.
- Modification: Perform push-ups on your knees or incline push-ups.
- Burpees (5 reps)
- Benefits: Full-body exercise that boosts cardio and endurance.
- Modification: Step back instead of jumping for a lower impact version.
- Clean and Press (5 reps)
- Benefits: Combines a powerful lift with an overhead press, working multiple muscle groups.
- Modification: Use lighter weights or perform the movements separately.
- Plank Dips (5 reps)
- Benefits: Strengthens the core and improves shoulder stability.
- Modification: Hold a plank position without the dips.
Maximize Your Workout
- Warm-Up: Start with a dynamic warm-up to get your muscles ready. Try jumping jacks, high knees, and arm circles.
- Form: Maintain proper form to prevent injuries. If you’re unsure, ask an instructor or refer to instructional videos.
- Hydration: Stay hydrated before, during, and after your workout.
- Cool Down: Finish with stretching to help with muscle recovery and flexibility.
Join the Community
Share your WOD experience with us on social media and tag the Academy of Self Defense. We love seeing your progress and celebrating your victories. If you haven’t yet, sign up for a free trial class and join our community of fitness enthusiasts. Together, we push limits and achieve goals!
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