WOD Breakdown: Spike
Prepared for a exercise that challenges your full physique and retains your coronary heart pumping? At this time’s GRIT WOD known as Spike, and it’s a powerhouse mixture of power coaching, cardio, and agility workouts. This exercise will push your limits, serving to you construct muscle, enhance endurance, and improve core stability. Whether or not you’re a newbie or a seasoned athlete, this WOD might be scaled to satisfy your health degree!
Right here’s what Spike appears like:
The Exercise:
- 6 Pull-Ups: Activate your lats and higher physique whereas bettering grip power.
- Modification: Use a resistance band for help or do inverted rows.
- 8 Reverse Crunches: Goal your decrease abs by lifting your legs and curling your pelvis upward.
- Modification: Carry out common crunches if reverse crunches are too difficult.
- 10 Deadlifts: A traditional transfer to strengthen your posterior chain, together with your hamstrings, glutes, and decrease again.
- Weight advice: Use a barbell or kettlebell. For those who’re understanding at dwelling, substitute with home items like a backpack stuffed with books.
- 12 TRX Push-Up + Pike: Have interaction your chest and shoulders with push-ups, then fireplace up your core by lifting your hips right into a pike.
- Modification: For those who don’t have a TRX, carry out common push-ups adopted by a plank to pike on the ground.
- 14 Wrestler Sit Outs: This dynamic transfer targets your core, shoulders, and mobility whereas holding your coronary heart charge up.
- Modification: Decelerate the motion to give attention to kind, or strive facet planks as a low-impact various.
- 12 Upright Rows: Strengthen your shoulders and traps utilizing dumbbells, a kettlebell, or perhaps a resistance band.
- Modification: Decrease the burden in the event you’re new to this train or have shoulder points.
- 10 Goblet Squats: Work your quads, glutes, and core with this squat variation.
- Weight advice: Maintain a kettlebell, dumbbell, or substitute with a weighted object if at dwelling.
- 8 Sprawls: A high-energy transfer that works like a burpee with out the leap, concentrating on your whole physique.
- Modification: Step again into the sprawl as an alternative of leaping to cut back influence.
- 6 3-Combo + Two Kicks: This MMA-inspired combo sharpens your coordination and agility. Throw three punches adopted by two kicks for a cardio enhance and core engagement.
- Modification: Decelerate the combo to give attention to method, or carry out air punches and kicks in the event you’re new to MMA strikes.
Make the Most of At this time’s WOD:
- Heat Up: Spend at the least 5-10 minutes warming up your muscle mass. Strive a lightweight jog, leap rope, or dynamic stretching to get your physique prepared.
- Give attention to Type: Particularly with complicated strikes like deadlifts and TRX Push-Up + Pike, correct kind is essential to stopping harm. Use lighter weights or carry out modifications if wanted to take care of good method.
- Tempo Your self: Spike is designed to problem your power and endurance. Intention for constant motion reasonably than speeding by way of the reps. For those who’re new to among the strikes, take your time!
- Cool Down: After your ultimate set, don’t neglect to chill down. Spend a couple of minutes stretching or doing a delicate yoga circulation to enhance restoration and scale back muscle soreness.
Why This WOD Rocks:
The combination of power, agility, and core-focused strikes in Spike makes it a well-rounded exercise. It’s excellent for these seeking to enhance their power whereas additionally constructing endurance and bettering mobility. Plus, the MMA-inspired combo on the finish provides a enjoyable, high-energy twist.
After your exercise, share your expertise with our superior health neighborhood! Publish a photograph or story, tag the Academy of Self Protection, and use #GRITWOD to attach with others crushing their health targets.
Need to take your health to the subsequent degree? Be part of our GRIT program on the Academy of Self Protection in Santa Clara! Join a free trial class at present and see why our group health lessons are not like anything. Whether or not you’re understanding in our state-of-the-art facility or doing a house exercise, we’ve received you coated.
