Fuhgetaboutit – Academy of Self Protection

Fuhgetaboutit WOD: A Killer Combo of Power and Agility

Dive into an intense and dynamic exercise with our Fuhgetaboutit Exercise of the Day (WOD). This session is designed to problem your power, coordination, and cardiovascular endurance with a mix of weightlifting and putting actions. Good for all health ranges, this exercise will depart you feeling achieved and powerful.

What’s a WOD?

A Exercise of the Day (WOD) is a particular set of workouts designed to supply a full-body exercise. The GRIT program on the Academy of Self Protection in Santa Clara affords these dynamic exercises to maintain you motivated and progressing towards your health targets. At present’s Fuhgetaboutit WOD focuses on a sequence of fresh and squat mixtures adopted by putting and sprawl sequences.

At present’s WOD: Fuhgetaboutit

Weightlifting Sequence

Carry out every motion 5 instances on all sides, making certain you keep good type and management all through.

1. Clear
   • Carry out a clear by lifting the load from the bottom to your shoulders in a single fluid movement.
2. Clear + 1 Squat
   • Carry out a clear adopted by one squat.
3. Clear + 2 Squats
   • Carry out a clear adopted by two squats.
4. Clear, Squat, Press
   • Carry out a clear, then a squat, and end with a press.
5. Clear, Squat + 2 Presses
   • Carry out a clear, then a squat, and observe with two presses.
6. Clear, Squat, Press + 5 Swings
   • Carry out a clear, then a squat, adopted by a press, and end with 5 kettlebell swings.

Putting Sequence

Carry out every motion 5 instances, growing the variety of sprawls with every development.

1. Jab, Sprawl
   • Carry out a jab adopted by a sprawl.
2. Jab, Cross, 2 Sprawls
   • Carry out a jab, cross mixture adopted by two sprawls.
3. Jab, Cross, Hook, 3 Sprawls
   • Carry out a jab, cross, hook mixture adopted by three sprawls.
4. Jab, Cross, Hook, Knee, 4 Sprawls
   • Carry out a jab, cross, hook, knee mixture adopted by 4 sprawls.

Modifications and Tools Alternate options

• Clear and Squat Variations: Use lighter weights or carry out the actions with a kettlebell or resistance band.
• Presses: Use a resistance band or lighter dumbbells if wanted.
• Kettlebell Swings: Substitute with body weight squats or use a lighter weight.
• Putting and Sprawls: Decelerate the actions or scale back the variety of sprawls if crucial.

Suggestions for Maximizing Your Exercise

1. Heat Up: Start with 5-10 minutes of sunshine cardio and dynamic stretches to organize your muscle tissue and joints.
2. Concentrate on Kind: Preserve correct type all through every motion to forestall accidents and guarantee most effectiveness.
3. Tempo Your self: Begin at a gradual tempo that lets you hold shifting with out burning out too shortly.
4. Hydrate: Preserve water close by and take sips all through the exercise to remain hydrated.
5. Cool Down: End with a cool-down session, together with static stretches to help restoration and scale back muscle soreness.

Share your Fuhgetaboutit WOD expertise on social media and tag us to attach with our supportive health neighborhood. Let’s encourage one another to maintain pushing ahead!

Able to deal with the Fuhgetaboutit WOD? Join a free trial class on the Academy of Self Protection in Santa Clara or be a part of our on-line neighborhood for more difficult exercises. Go to our web site to begin your health journey immediately!