Fried Hen – Academy of Self Protection

Get Prepared for a Scorching Exercise: Fried Hen WOD

Prepared to boost your health routine? Right now’s GRIT WOD is named Fried Hen, and it’s designed to push you to your limits whereas having enjoyable. This exercise focuses on constructing power, boosting endurance, and enhancing your general health. Whether or not you’re a newbie or a seasoned athlete, the Fried Hen WOD affords modifications to suit your degree.

What to Anticipate

Our WODs are diverse and difficult, offering a complete exercise that targets a number of muscle teams. Right here’s a breakdown of at this time’s Fried Hen exercise:

1. 100 Punches: A good way to start out, these punches will get your coronary heart pumping and your muscular tissues warmed up. Concentrate on velocity and accuracy.
2. 50 Kicks: Have interaction your core and legs with highly effective kicks. Preserve your actions managed to maximise effectiveness.
3. 50 Push-Ups: Construct higher physique power and endurance. Modify by dropping to your knees if wanted.
4. 50 Crunches: Strengthen your abs with this basic train. Preserve your type tight and keep away from pulling in your neck.
5. 40 Gorilla Rows: Use a dumbbell or kettlebell for this train. Bend on the waist, preserving your again straight, and row the load up.
6. 40 Squat Thrusts: Often known as burpees, these will check your endurance and full-body power.
7. 40 Single Arm Swings: Utilizing a kettlebell, swing it from between your legs to shoulder peak. Change arms midway by way of.
8. 30 TRX Pikes: In case you have entry to TRX bands, use them for this core-challenging transfer. No TRX? Substitute with plank pikes.

Modifications and Tools Alternate options

• Punches and Kicks: For newbies, cut back the variety of reps. Superior athletes can add ankle or wrist weights for an additional problem.
• Push-Ups: Carry out in your knees or in opposition to a wall if conventional push-ups are too tough.
• Crunches: For a lower-intensity possibility, attempt mendacity leg raises.
• Gorilla Rows: Use water bottles or soup cans in case you don’t have dumbbells or kettlebells.
• Squat Thrusts: Step again into the plank place as an alternative of leaping in case you want a lower-impact model.
• Single Arm Swings: If kettlebells aren’t out there, use a dumbbell or a heavy family merchandise.
• TRX Pikes: In case you don’t have TRX bands, do common plank pikes on the ground.

Ideas for Success

1. Heat-Up: Start with a light-weight warm-up to get your blood flowing. Attempt a mixture of leaping jacks, excessive knees, and dynamic stretches.
2. Kind Focus: Preserve correct type to stop damage and maximize effectivity. Watch tutorial movies in case you’re uncertain about any train.
3. Hydration: Drink water earlier than, throughout, and after your exercise to remain hydrated.
4. Cool Down: End with a cool-down session, together with stretching and deep respiration to loosen up your muscular tissues.

We’d like to see your progress! Share your exercise photographs and experiences on social media and tag us. Join with others within the Academy of Self Protection group to remain motivated and impressed.

Able to really feel the burn? Join a free trial class on the Academy of Self Protection in Santa Clara. Go to our web site for extra particulars on our GRIT program and upcoming occasions. Be a part of us at this time and take your health journey to the subsequent degree!