Candy Emotion – Academy of Self Protection

Candy Emotion: AMRAP WOD Breakdown

Prepare for an intense mixture of power, endurance, and teamwork with as we speak’s Candy Emotion AMRAP exercise. This session brings collectively explosive MMA-inspired strikes, strength-building workout routines, and cardio intervals to maintain your power excessive and your physique working onerous. Whether or not you’re a seasoned athlete or simply beginning, this exercise will check your focus, grit, and dedication.

Candy Emotion AMRAP Particulars:

Full as many rounds as attainable (AMRAP) within the given time, specializing in consistency, type, and teamwork.

1. 10 Jab, Cross, Hook + Kick: Channel your inside fighter. Jab, cross, hook, then end with a robust kick. Keep gentle in your ft and snap these punches!
2. 10 Accomplice Push-Ups: Face your associate and drop into push-ups collectively. A little bit pleasant competitors by no means hurts.
3. 8 Chin-Ups: Grip, pull, and have interaction your lats. Modify with an assisted band if wanted.
4. 8 Teep, Cross, Hook: One other MMA combo—teep to regulate distance, cross for energy, and hook to complete sturdy.
5. 12 Accomplice Sit-Ups: Lock your ft together with your associate, full your sit-ups, and provides one another a high-five on the prime.
6. 12 Snatches: Explosive energy transfer—drive the kettlebell overhead in a single clear movement. Alternate arms evenly.
7. 14 Lateral Ski Hops: Maintain your knees bent and sure facet to facet. Fast, managed hops for explosive energy.
8. 14 Lateral KB Swings: Swing the kettlebell facet to facet, partaking your hips and core for stability.
9. 45 Sec Assault Bike / Accomplice Wall Sit: One associate powers by means of the bike dash whereas the opposite holds a wall sit. Change roles after 45 seconds.

Repeat as many rounds as attainable within the given time. Keep centered, keep sharp, and hold shifting.

Modifications for All Ranges:

• Novices: Use resistance bands for chin-ups, scale back kettlebell weight, and decelerate the MMA combos to give attention to method.
• Intermediate: Follow the prescribed reps and weights, however preserve regular pacing.
• Superior: Go onerous on the assault bike, add weight to your wall sit, and decrease relaxation between workout routines.

Suggestions for Success:

1. Heat-Up Totally: Mobilize your shoulders, hips, and core earlier than beginning.
2. Talk with Your Accomplice: Maintain a rhythm throughout associate workout routines.
3. Give attention to Respiratory: Management your breath throughout high-intensity moments just like the assault bike or ski hops.
4. Maintain a Regular Tempo: Don’t burn out too early—consistency wins AMRAPs.
5. Cool Down: Stretch your shoulders, hamstrings, and hips after finishing your exercise.

Why You’ll Love Candy Emotion:

This exercise isn’t nearly sweat—it’s about connection, precision, and pushing one another to succeed. Candy Emotion combines purposeful power, MMA strategies, and high-intensity cardio to ship a full-body problem that leaves you feeling completed and highly effective.

On the Academy of Self Protection in Santa Clara, our GRIT program thrives on neighborhood, depth, and outcomes. That is greater than only a exercise—it’s an expertise.

👉 Able to expertise the GRIT neighborhood? Join a free trial class at as we speak!