Tabata A-Lotta #1 – Academy of Self Defense


Feel the Burn with Today’s WOD

Are you ready for a workout that’s going to leave you feeling accomplished and strong? The GRIT program at the Academy of Self Defense in Santa Clara brings you today’s WOD: Tabata A-Lotta #1! This high-energy session combines strength, endurance, and core exercises to give you a full-body burn. Whether you’re just starting or a seasoned pro, this WOD has modifications to fit your needs.

What is Tabata?

Tabata is a type of high-intensity interval training (HIIT) that involves 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds. It’s a time-efficient way to get fit fast, making the most of every minute.

Today’s WOD Breakdown

  1. Fire Hydrants – Pulse Hydrants: Start on all fours, lifting one leg to the side, then pulse at the top. Great for hip mobility and glute strength.
  2. Sumo Squats – Upright Rows: Wide stance squats to work the inner thighs, followed by upright rows to target the shoulders and upper back.
  3. Crunch – Leg Lifts: Engage your core with crunches, then work your lower abs with leg lifts.
  4. Glute Bridge – Pulse Bridge: Lift your hips into a bridge and pulse at the top. This will sculpt your glutes and hamstrings.
  5. Alternating Lunge – Lunge & Hold: Alternate lunges to fire up your legs, then hold the lunge position to build endurance.
  6. Bagwork – Sprawls: Throw punches or strikes on a bag, followed by sprawls to the ground and back up. This combo is perfect for cardio and full-body strength.
  7. Wrestler Reachovers – Flutter Kicks: Engage your core with reachovers, then switch to flutter kicks for an intense ab workout.

Modifications for All Levels

  • Beginners: Perform the exercises with less intensity and fewer reps. Focus on form and control.
  • Intermediate: Follow the workout as prescribed, maintaining a consistent pace.
  • Advanced: Increase the intensity by adding weight or increasing speed.

Home Workout Options

No gym equipment? No problem!

  • Fire Hydrants – Pulse Hydrants: Use body weight.
  • Sumo Squats – Upright Rows: Use a heavy object or water bottles for resistance.
  • Crunch – Leg Lifts: No equipment needed.
  • Glute Bridge – Pulse Bridge: Bodyweight is enough, or place a weight on your hips.
  • Alternating Lunge – Lunge & Hold: Use body weight.
  • Bagwork – Sprawls: Shadowboxing if you don’t have a bag.
  • Wrestler Reachovers – Flutter Kicks: No equipment needed.

Tips for Maximizing Your WOD

  1. Warm-Up: Prepare your body with dynamic stretches and light cardio.
  2. Focus on Form: Ensure you perform each exercise correctly to avoid injury.
  3. Hydrate: Drink water before, during, and after your workout.
  4. Cool Down: Stretch to help your muscles recover.
  5. Consistency: Keep a steady pace and push through each interval.

We love seeing our community in action! Share your Tabata A-Lotta #1 progress and experiences on social media with the hashtag #GRITWOD. Tag us and become part of our supportive and inspiring community!

Call to Action

Ready to experience the GRIT program firsthand? Sign up for a free trial class at the Academy of Self Defense in Santa Clara. Our group fitness classes are designed to help you achieve your fitness goals in a fun and supportive environment.



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