Whiskey WOD #054
Face Your Fears with the Scardy Canine WOD!
Able to thrust back these health fears? The Scardy Canine WOD is an intense Each Minute on the Minute (EMOM) exercise that may have you ever pushing your limits with a mixture of cardio, power, and core workout routines. This WOD is ideal for anybody seeking to construct endurance, energy, and full-body power. Let’s dive in and break down what you’ll be tackling as we speak.
Scardy Canine EMOM Breakdown:
Format: Each Minute on the Minute (EMOM)
Tools Wanted:
- Heavy Bag
- TRX Straps
- Kettlebell
Each minute, you’ll carry out one of many following workout routines. No matter time is left within the minute after you full your reps is your relaxation earlier than the subsequent transfer. Be prepared to maneuver rapidly—this WOD will hold your coronary heart pumping!
- Sprints: Begin sturdy with a burst of cardio. Dash as quick as you may for 30-40 seconds, leaving just a little time to catch your breath earlier than the subsequent minute kicks in. If house is restricted, dash in place with excessive knees.
- Heavy Bag Arm Strikes: Put in your gloves and unleash a flurry of punches on the heavy bag. Give attention to energy and pace, driving every punch out of your core.
- Heavy Bag Leg Strikes: Change to decrease physique and hammer the bag with highly effective kicks. Combine up roundhouse kicks, entrance kicks, or teeps, and goal to strike with precision and pressure.
- Push-Ups: Drop to the ground for push-ups. Preserve your physique straight and interact your core as you decrease your chest to the bottom and push again up. Modify with knee push-ups if wanted, however goal to maintain shifting all the minute.
- TRX Bridged Hamstring Curls: Get right into a bridge place together with your heels within the TRX straps. Curl your legs towards your glutes whereas preserving your hips lifted. This transfer targets your hamstrings and glutes whereas difficult your core stability.
- Squats/Lunges: Alternate between squats and lunges, specializing in depth and kind. Whether or not you select to stay with one or change it up every spherical, hold your actions managed and highly effective.
- Kettlebell Core Work: Seize a kettlebell and hit the mat for core work. This may very well be Russian twists, weighted sit-ups, or kettlebell planks. Interact your abs totally to get probably the most out of every motion.
Modifications & Ideas:
- Quick on house? For sprints, you may run in place with excessive knees.
- New to TRX? If TRX hamstring curls are too difficult, attempt bridging together with your ft on the ground.
- Maximize Your Effort: Go laborious throughout every minute and use your relaxation properly. Bear in mind, the faster you full the reps, the extra time it’s a must to get well earlier than the subsequent spherical.
Carry Your A-Sport
Scardy Canine is all about dealing with these health fears and giving it every thing you’ve obtained. This WOD is designed to construct explosive power and endurance, difficult your physique from head to toe. Bear in mind to heat up earlier than you begin, and take time to chill down and stretch when you’ve conquered all rounds.
Be a part of the GRIT Crew
Assume you’ve obtained what it takes to beat Scardy Canine? We need to see it! Share your WOD expertise on social media by tagging @AcademySelfDefense and utilizing #GRITWOD. Searching for a neighborhood that pushes you to be your greatest? Be a part of the GRIT program on the Academy of Self Protection in Santa Clara. Join a free trial class as we speak and see what you’re able to!
