Amp Up Your Fitness Game with Today’s WOD: A Total-Body Challenge!
Ready to get moving? Today’s GRIT Workout of the Day (WOD) at the Academy of Self Defense in Santa Clara is designed to push your limits and build serious strength and stamina. Whether you’re new to fitness or a seasoned pro, this workout delivers results. With a mix of power punches, strength moves, and agility drills, this routine keeps you on your toes and your heart pumping.
The best part? It’s adaptable for all levels. Let’s break down today’s WOD and show you how to get the most out of it, no matter where you are on your fitness journey!
Today’s WOD Overview
For November, the goal is to complete 10 rounds as quickly as possible, finishing with 100 double unders to test your endurance.
Here’s the breakdown:
- 20 Power Punches
Grab some boxing gloves, face the bag, and unleash 20 powerful punches! Focus on speed and precision. If you don’t have a bag at home, throw air punches with intensity. - 5 Pit Masters
This MMA-inspired move blends sprawls and strikes. Drop down into a sprawl, pop up quickly, and add a fast punch combo. Modify by doing slow burpees if needed. - 5 Kettlebell Thrusters
Use a kettlebell or a dumbbell. Squat deep, then drive upward to press the weight overhead. If weights aren’t available, perform bodyweight squats with an overhead reach. - 5 Bag Slams
Grab a slam ball or a heavy bag and drive it down with force. Engage your core for a total body hit. No slam ball? Use a backpack filled with soft weights or sand.
After completing 10 rounds, finish off with 100 double unders. If you’re still mastering the rhythm, switch to 200 single jumps or perform high knees for 2 minutes.
Modifications & Tips
- Beginners: Scale down to 5-7 rounds and substitute moves as needed to avoid fatigue. For example, switch to air punches or perform thrusters with a lighter weight.
- Intermediate: Aim to complete all 10 rounds with consistent pacing. Focus on form, especially during thrusters and bag slams.
- Advanced: Go for max speed while maintaining perfect form. The goal is to finish quickly and transition seamlessly into the double unders.
Maximize Your Workout
- Warm up: Start with a 5-10 minute dynamic warm-up. Include jumping jacks, arm circles, and light shadow boxing to prepare your muscles.
- Form Check: Keep your core tight and back straight during thrusters and bag slams to prevent injury.
- Finish Strong: After the WOD, cool down with stretches targeting the legs, shoulders, and back. Hold each stretch for 20-30 seconds to help muscles recover faster.
Share Your Progress!
Have fun with this WOD and let us know how you did! Share your workout results on social media and tag us at the Academy of Self Defense. Your journey might inspire someone else to join the GRIT program!
Join Us for a Free Class
Curious about our WODs? Sign up for a free trial class and experience the best group fitness in Santa Clara. From strength training to endurance workouts, the GRIT program delivers an unbeatable fitness experience.
See you on the mat!
