WOD: GRIT 50s
At this time’s GRIT 50s WOD on the Academy of Self Protection is all about constructing power, endurance, and resilience. This exercise is designed to hit each main muscle group, supplying you with a full-body burn. Whether or not you’re a seasoned athlete or simply beginning your health journey, this high-intensity exercise will provide help to stage up and enhance your total health.
What’s in At this time’s WOD?
The GRIT 50s WOD consists of 9 totally different workout routines, every carried out for 50 reps. This can be a true check of your stamina and willpower. Right here’s what’s on the menu at this time:
- 50 Burpees
Get your coronary heart pumping and muscle tissue burning with this explosive full-body motion. - 50 Squats
Fireplace up your legs and glutes with this basic transfer. Give attention to depth and management. - 50 Sit-ups
Construct core power and endurance as you energy by way of every rep. - 50 Kettlebell Thrusters
Mix power and endurance with a squat to press motion utilizing a kettlebell (KB). - 50 KB Strolling Lunges
Interact your legs and core as you step ahead into lunges, kettlebell in hand. - 50 Med Ball Push-ups
Add an additional problem to your push-ups by utilizing a drugs ball to check your stability and higher physique power. - 50 Energy Punches
Launch some power and work your higher physique with highly effective punches. - 50 KB Swings
Interact your hamstrings, glutes, and core whereas swinging a kettlebell as much as shoulder top. - 50 Bicep Curls
Finish on a excessive observe with this targeted arm burner.
Easy methods to Maximize Your Exercise
The GRIT 50s WOD is intense, however with some technique, you may get essentially the most out of it! Listed below are some suggestions to make sure you crush it at this time:
- Tempo Your self
With 50 reps per train, it’s tempting to go all out from the beginning, however deal with regular, constant effort as an alternative. This may provide help to preserve good type and forestall burnout early on. - Modify When Wanted
If 50 burpees or kettlebell thrusters really feel overwhelming, don’t sweat it! You possibly can modify the actions to match your health stage. For instance:- Do step-back burpees as an alternative of jump-back to scale back impression.
- Use a lighter kettlebell or dumbbell for thrusters and swings.
- Carry out push-ups in your knees if obligatory.
- At-House Choices
For those who don’t have a kettlebell, you may substitute it with a dumbbell or perhaps a heavy backpack. For the med ball push-ups, you may substitute the med ball with a stack of books or do common push-ups. - Kind is Key
Preserve your actions managed and deal with correct alignment. This prevents damage and ensures you’re working the suitable muscle tissue. For instance, hold your again flat throughout KB swings, and don’t let your knees collapse throughout squats. - Keep Hydrated and Heat Up
Don’t neglect to begin with a dynamic warm-up to loosen up your joints and prep your muscle tissue. Preserve a water bottle helpful to remain hydrated all through the exercise.
We need to hear how you probably did! Share your GRIT 50s expertise on social media and tag us. Whether or not you’re figuring out on the Academy of Self Protection in Santa Clara or doing the exercise at house, you’re a part of the GRIT neighborhood. Let’s assist one another as we push previous our limits and attain new heights collectively.
Prepared to affix a bunch health class that retains you challenged and motivated? Join a free trial on the Academy of Self Protection, and see why so many individuals are hooked on the GRIT program. From knowledgeable instructors to a neighborhood that retains you accountable, we’ve bought every part you have to crush your health targets.
