Gate Keeper – Academy of Self Protection

Push Your Limits with Gatekeeper WOD

Able to problem your self and push your health to the following degree? At the moment’s Exercise of the Day, Gatekeeper, is designed to check your power, endurance, and agility. Whether or not you’re a newbie or an skilled athlete, this exercise affords one thing for everybody. It’s a dynamic mix of cardio, power coaching, and useful actions that may go away you feeling completed and energized.

What’s a WOD?

A WOD (Exercise of the Day) is a set routine utilized in many health packages, particularly CrossFit. Every WOD is designed to push your bodily limits and enhance your health. On the Academy of Self Protection in Santa Clara, our GRIT health program affords diverse and difficult WODs to maintain you engaged and progressing.

At the moment’s WOD: Gatekeeper

Workout routines:

1. 500 meter row – Get your coronary heart fee up and heat up your muscle groups.
2. 20 bag slams – Interact your core and higher physique.
3. 20 field jumps – Work on explosive energy and leg power.
4. 20 sledges – Improve your grip and forearm power.
5. 20 burpees – A full-body train to check your stamina.
6. 20 KB clear & press – Develop higher physique and core power.
7. 20 sit-up punches – Goal your abs and obliques.
8. 20 KB swings – Enhance your cardiovascular endurance and hip power.
9. 10 Pull-ups – Strengthen your again and biceps.
10. 5 tire flips – Check your total power and coordination.

Modifications for All Ranges

Whether or not you’re understanding at house or on the fitness center, listed here are some modifications to make this WOD accessible:

• Rowing: Substitute with working in place or excessive knees for two minutes should you don’t have a rowing machine.
• Bag Slams: Use a drugs ball or a heavy family merchandise should you don’t have a slam bag.
• Field Jumps: Step-ups on a sturdy chair or bench work effectively in its place.
• Sledges: Swing a heavy hammer or an identical merchandise.
• Burpees: Carry out modified burpees by stepping again as an alternative of leaping.
• KB Clear & Press: Use dumbbells or any weight you may have.
• Sit-Up Punches: Change with common sit-ups if wanted.
• KB Swings: Use a heavy backpack should you don’t have a kettlebell.
• Pull-Ups: Use a sturdy horizontal bar or carry out inverted rows.
• Tire Flips: Substitute with sumo deadlifts utilizing a heavy object.

Maximize Your Exercise

1. Heat-Up: Begin with a 5-10 minute warm-up to get your muscle groups prepared.
2. Correct Kind: Give attention to sustaining correct kind to forestall accidents.
3. Tempo Your self: Go at a tempo that challenges you however lets you full the exercise.
4. Keep Hydrated: Drink water earlier than, throughout, and after your exercise.
5. Cool Down: End with stretching to help in restoration.

Share Your Progress

We love seeing our group in motion! Share your Gatekeeper WOD progress on social media and tag us @AcademySelfDefense. Your journey conjures up others and helps construct our supportive group.

Able to expertise the facility of group health in Santa Clara? Join a free trial class right this moment! Be taught extra about our GRIT program and upcoming occasions. Push your limits, enhance your health, and be a part of a group that helps your objectives.