WOD: New York City – Full Body Burn!
Looking for a workout that’ll push your limits and leave you feeling stronger? Welcome to today’s GRIT Workout of the Day: New York City. This session is a full-body strength and endurance blast designed to build power, improve agility, and boost your overall fitness. Whether you’re just starting out or a seasoned athlete, this WOD offers something for everyone. And with the unique blend of exercises, you’ll target all the major muscle groups while keeping things fresh and challenging!
Let’s break down what’s in store:
New York City WOD Overview:
- 20 OH (Overhead) Walking Lunges
Grab a weight, hold it overhead, and take 20 walking lunges. This will hit your legs, core, and shoulders all at once.
Modification: Use a lighter weight or no weight if you’re new to overhead movements. - 20 Lateral KB Swings
Instead of the typical kettlebell swing, we’re adding a lateral twist. Swing the kettlebell from side to side to engage your obliques and core.
Modification: Perform regular kettlebell swings if lateral swings feel unstable. - 9 Leg Raises + Chest Press
Lay on your back, raise your legs while performing a chest press. This combo move targets both your core and upper body!
Modification: Bend your knees for easier leg raises or use lighter weights for the chest press. - 11 Clean-Squat-Press
A true full-body move! Clean the weight up, drop into a squat, and then press overhead. You’ll be hitting your legs, core, and shoulders all at once.
Modification: Use a lighter weight or break the movement into separate steps if needed. - 9 Snatch-Windmill
Snatch the weight overhead and drop into a windmill, which is perfect for targeting your core, shoulders, and improving flexibility.
Modification: Skip the snatch and just focus on the windmill to practice form. - 11 Around the Worlds
Hold a weight and move it in a circular motion around your head, engaging your shoulders, traps, and core.
Modification: Use a smaller range of motion or lighter weight if this feels tricky. - 9 TRX Rows
Grab those TRX straps and engage your back muscles with 9 rows. Keep your core tight for extra engagement.
Modification: Adjust your body angle to make it easier or harder based on your strength. - 11 TRX Bicep Curls
Use the TRX straps for 11 bicep curls. Your arms will thank you later!
Modification: Change your body position to reduce resistance if needed. - 9 Box Jumps
Explosive lower body strength! Jump onto a box or step and land softly.
Modification: Step-ups are a great alternative if box jumps are too intense. - 11 Burpees
Burpees are the ultimate total body move. Drop down, do a push-up, jump back up – you know the drill.
Modification: Step back instead of jumping for a lower-impact option. - 2 Laps Fireman Carries
Grab a partner or heavy object and carry it across the room. This mimics real-life strength challenges and is fantastic for your core, grip, and legs.
Modification: Carry a lighter weight or substitute with walking lunges if you’re working out solo.
Pro Tips for Maximum Gains:
- Warm-Up: Get those muscles moving with some dynamic stretches, focusing on your hips, shoulders, and legs. A quick jog or jump rope will help get the blood flowing.
- Form First: Focus on proper technique over speed or weight. This will help prevent injury and make your workout more effective.
- Rest if Needed: Don’t be afraid to take short breaks between exercises to catch your breath, especially during high-intensity moves like burpees and box jumps.
- Cool Down: Stretch it out at the end. Focus on the muscles you worked to promote recovery and avoid stiffness.
Join Our Community
Ready to level up your fitness routine? Sign up for a free trial class at the Academy of Self Defense in Santa Clara! Whether you’re local or prefer to train from home, we’ve got options for everyone. Bring your grit, and we’ll bring the results.
Don’t forget to share your WOD experience with us on social media! Tag us and use #GRITWOD to connect with our community of fitness warriors. You might even inspire someone to join in on the challenge!
