Earth, Wind, & Hearth – Academy of Self Protection

Earth, Wind, and Hearth WOD: Unleash Your Energy!

Prepared for a exercise that may depart you feeling unstoppable? The Earth, Wind, and Hearth WOD is designed to push your limits, combining power coaching, cardio, and body weight workout routines to ship a total-body exercise. With a mixture of deadlifts, rows, punches, and burpees, this WOD guarantees to check your endurance, energy, and grit. One of the best half? It’s scalable for all health ranges, whether or not you’re simply beginning out or a seasoned athlete.

The Breakdown:

This WOD is cut up into two rounds, every full of workout routines concentrating on totally different muscle teams and protecting your coronary heart charge up. You’ll carry out every spherical thrice earlier than transferring on to the subsequent.

Spherical 1 (3 units):

• 12 Deadlifts
• 12 TRX Rows
• 20 Energy Knees
• 40 Leap Squats
• 12 Dips
• 50 Kicks

Spherical 2 (3 units):

• 8 Pull-Ups
• 12 Decline Push-Ups
• 25 Hooks
• 40 Plank Kickouts
• 15 Burpees
• 100 Punches

You’ll work via a mixture of power, agility, and cardio actions that may enhance each your endurance and muscular stamina. Let’s break it down!

Spherical 1: Construct Energy and Pace

1. 12 Deadlifts: With a barbell or dumbbells, concentrate on sustaining a flat again and fascinating your hamstrings and glutes. This transfer will construct total-body power, particularly concentrating on the decrease physique.
   Modification: If weights aren’t accessible, strive single-leg deadlifts utilizing simply your physique weight for steadiness and management.
2. 12 TRX Rows: Seize the TRX handles and carry out rows by pulling your chest as much as the handles. This train is ideal for constructing again and bicep power.
   Modification: Use a sturdy desk or chair to imitate the pulling movement.
3. 20 Energy Knees: Stand in a staggered stance and drive one knee up towards your chest as quick as doable. This motion is all about pace and core management, constructing explosive energy in your legs.
   Modification: Sluggish the tempo if wanted however keep depth.
4. 40 Leap Squats: Explode up from a squat place, leaping as excessive as doable. Your legs will burn, however the cardio advantages are large!
   Modification: Swap out for normal squats or squat pulses if the jumps are too intense.
5. 12 Dips: Utilizing parallel bars, a bench, or perhaps a chair, decrease your physique down and have interaction your triceps to push again up.
   Modification: Maintain your ft nearer to the physique to minimize the load.
6. 50 Kicks: Stand tall and alternate kicking ahead, participating your core for steadiness. These kicks will enhance flexibility, leg power, and coordination.
   Modification: Decelerate and concentrate on kind if wanted.

After finishing three units of those workout routines, take a brief break earlier than heading into the subsequent spherical. Hydrate and mentally put together—Spherical 2 is simply as fierce!

Spherical 2: Energy, Agility, and Endurance

1. 8 Pull-Ups: You probably have a pull-up bar, goal for full extension. Can’t fairly get 8? No downside! Use a band for help or do leaping pull-ups.
   Modification: Carry out bent-over rows with dumbbells or resistance bands instead.
2. 12 Decline Push-Ups: Elevate your ft on a bench or field for added depth as you decrease your self right into a push-up. This variation targets your higher chest and shoulders.
   Modification: Strive common push-ups or knee push-ups if this feels too intense.
3. 25 Hooks: Interact your core and throw highly effective hooks backward and forward, such as you’re within the ring. Maintain your fists up and your kind tight for optimum impression.
   Modification: Scale back the variety of reps if wanted, however keep pace and management.
4. 40 Plank Kickouts: From a plank place, kick every leg out to the facet, one by one. This transfer builds core stability and targets your obliques.
   Modification: Carry out common planks or step the legs out as an alternative of kicking for a lower-impact model.
5. 15 Burpees: The traditional burpee—bounce up, drop right into a plank, push-up, and repeat. This full-body cardio train may have you sweating very quickly.
   Modification: Step again as an alternative of leaping for a low-impact model.
6. 100 Punches: Finish robust with 100 quick punches. Interact your core, maintain these fists transferring, and end the spherical with energy and pace.
   Modification: Carry out fewer punches if wanted, however concentrate on energy with every rep.

Tricks to Maximize Your WOD:

• Break It Down: With such excessive reps, pacing is essential. Break the workout routines into smaller units if wanted (e.g., 2 rounds of 6 reps for deadlifts).
• Breathe: Give attention to managed respiratory, particularly throughout high-cardio actions like burpees and bounce squats.
• Kind Over Pace: Prioritize good kind to keep away from harm and get probably the most out of every motion.
• Restoration Is Key: Don’t neglect to chill down after the exercise. Stretch your main muscle teams, particularly legs and shoulders, to assist restoration.

Time to Be a part of the GRIT Program!

This exercise is extra than simply train—it’s a take a look at of willpower and endurance. Need extra? Join a free trial on the Academy of Self Protection in Santa Clara and expertise the GRIT program. Our group health courses are good for these seeking to push limits and get stronger, quicker.

Don’t neglect to tag us @academyselfdefense on social media while you full this WOD. Let’s maintain constructing that power collectively!