Power Surge – Academy of Self Defense

Unleash Your Inner Strength with Today’s GRIT WOD: Power Surge

Are you ready for a workout that pushes your limits and leaves you feeling accomplished? Today’s GRIT WOD, Power Surge, is designed to enhance your strength, endurance, and agility. Whether you’re a beginner or a seasoned athlete, this workout offers challenges and modifications to meet all fitness levels. Join us at the Academy of Self Defense in Santa Clara for an electrifying group fitness experience.

What to Expect in a WOD

A Workout of the Day (WOD) at the Academy of Self Defense is a dynamic and engaging session that mixes various exercises to maximize your fitness. Each WOD is unique, providing a comprehensive workout that targets different muscle groups and fitness components. Power Surge will test your strength, coordination, and cardiovascular endurance.

Power Surge Breakdown

Round 1:

1. 25 TRX Pistol Squats (right): Single-leg squats using TRX straps for stability. Great for building leg strength and balance.
2. 500M Rows: Boost your cardiovascular endurance and back strength with rowing.
3. 30 KB Swings: Enhance your hip power and overall strength with kettlebell swings.
4. 25 TRX Pistol Squats (left): Switch to the left leg to balance out your workout.
5. 30 Jump Rope: Improve your coordination and cardiovascular fitness.
6. 20 KB Bent Over Rows: Strengthen your back and improve your posture with kettlebell rows.

Round 2:

1. 30 KB Alternating Reverse Lunges: Build leg strength and stability with alternating lunges.
2. 10 KB Alternating Pushups: Combine pushups with kettlebells to challenge your chest and arms.
3. 15 KB Clean and Squat: Engage your whole body with this powerful move.
4. 30 KB Overhead Knee Tucks: Target your core while holding a kettlebell overhead.
5. 10 Plank Rope Whips (each side): Enhance core strength and stability with plank rope whips.
6. 15 KB Press: Build shoulder and arm strength with kettlebell presses.

Tips for Maximizing Your Workout

1. Warm-Up: Start with a dynamic warm-up to prepare your muscles and joints for the workout.
2. Proper Form: Focus on maintaining proper form to prevent injuries and maximize the effectiveness of each exercise.
3. Modifications: Beginners can adjust the number of reps or use lighter weights, while advanced athletes can increase the intensity.
4. Stay Hydrated: Keep water nearby and take small sips throughout your workout.
5. Cool Down: Finish with a cool-down and stretching to aid recovery and reduce muscle soreness.

We encourage you to share your workout experiences and progress on social media. Tag us @academyselfdefense and use the hashtags #GRITWOD and #FitnessChallenge to connect with our supportive community.

Ready to Take on the Challenge?

Sign up for a free trial class at the Academy of Self Defense and experience the camaraderie and effectiveness of our GRIT program. Let’s build strength, endurance, and agility together!