Nice! Right now’s WOD, Johnson is Koo, is right here to check your grit and push your limits. This exercise combines energy, endurance, and useful actions, making it a really perfect problem for each newbies and seasoned athletes. Whether or not you’re aiming to construct muscle, enhance endurance, or simply have a killer sweat session, this WOD has bought you lined.
What’s in Right now’s WOD?
The construction of right this moment’s exercise contains six kettlebell workout routines, every adopted by 50 strikes to maintain your coronary heart fee up. Right here’s the way it’s laid out:
Gear Wanted
- Kettlebell (adjustable to your ability degree)
- A heavy bag or air strikes for the 50 strikes
- A steady floor for Bulgarian cut up squats (bench or chair)
WOD Breakdown
- 50 Strikes: Kick issues off with 50 punches on the heavy bag or air strikes for those who’re at house. Maintain them quick and centered to spike that coronary heart fee.
- Kettlebell Snatch
- Reps: 10 all sides
- The snatch is an influence transfer that targets your shoulders, core, and decrease physique.
- Modification: Use a lighter kettlebell if wanted or carry out a excessive pull as an alternative.
- 50 Strikes
- Kettlebell Pull Unders
- Reps: 12 all sides
- Begin in a squat, pull the kettlebell from one facet to the opposite below your legs, participating the core all through.
- Modification: Use a slower tempo or a lighter weight if wanted.
- 50 Strikes
- Kettlebell Clear
- Reps: 10 all sides
- This explosive motion hits your higher physique and legs whereas enhancing grip energy.
- Modification: Carry out a single-arm kettlebell row if wanted.
- 50 Strikes
- Kettlebell Press + Windmill
- Reps: 8 all sides
- Carry out an overhead press, then transition right into a windmill for full-body engagement.
- Modification: Do a daily shoulder press if the windmill is just too difficult.
- 50 Strikes
- Kettlebell Swing
- Reps: 15
- Give attention to hip thrusts and a robust core to maximise energy.
- Modification: Use a lighter weight or cut back the reps.
- 50 Strikes
- Bulgarian Cut up Squats
- Reps: 12 every leg
- This lower-body finisher targets quads, glutes, and hamstrings, including stability and stability work.
- Modification: Body weight cut up squats or maintain onto a assist for stability.
Ideas for Maximizing the WOD
- Heat-Up: Spend not less than 5-10 minutes warming up. Give attention to dynamic stretches and light-weight cardio to prep your muscle tissue and joints.
- Keep Hydrated: This exercise is a sweaty one! Maintain water close by and hydrate as wanted.
- Thoughts Your Type: Give attention to approach, particularly for the kettlebell workout routines. Good type results in higher outcomes and fewer accidents.
- Tempo Your self: Whereas depth is vital, hearken to your physique. Alter weights or reps as wanted to keep up good type all through the exercise.
- Cool Down: After ending the WOD, quiet down with static stretches. Pay further consideration to your shoulders, hips, and quads.
Share your exercise journey with us! Submit your sweaty selfies, tag us, and use #GRITWOD to tell us how you probably did. We’d love to listen to your suggestions, so be happy to share your progress and suggestions with fellow health lovers.
Able to take it a step additional? Join a free trial class on the Academy of Self Protection in Santa Clara and expertise the GRIT program in individual!
