Full Physique Fury: Energy, Sweat, and Severe Good points
Immediately’s GRIT WOD is known as Full Physique Fury, and that identify says all of it. In case you’ve been in search of a total-body exercise that hits energy, cardio, and core multi function go, you simply discovered your match. Whether or not you’re new to group health or an everyday on the Academy of Self Protection in Santa Clara, this WOD goes to problem you from prime to backside—actually.
It’s structured for 3 rounds of reducing reps (20-15-12), which retains your physique guessing and your depth excessive. And simply whenever you assume you’re catching a break between rounds? Shock—there’s a finisher combo of toe touches and field jumps ready for you. This session brings that signature GRIT program model: robust, efficient, and enjoyable.
Right here’s What You’re Getting Into:
3 Rounds – Reps: 20, 15, 12
- Sumo Squats – A large-stance squat that torches glutes, inside thighs, and quads.
- RDLs (Romanian Deadlifts) – Deal with hamstrings and decrease again whereas constructing posterior chain energy. Use dumbbells or kettlebells for added resistance.
- Push-Ups – Traditional higher physique burner. Modify with knees down if wanted or elevate for an additional problem.
- Lunges (Every Leg) – Unilateral leg energy and stability in a single transfer. Alternate legs or knock out all reps on one earlier than switching.
- Bent-Over Rows – Goal the higher again and construct pulling energy. Deal with type and squeezing your shoulder blades collectively.
- Toes to Bar – Core killer! No bar? Do mendacity leg raises or hanging knee tucks as a substitute.
- Plank Jacks – End every spherical with cardio + core. Quick and light-weight on the ft!
Between Every Spherical:
- Toe Touches x20 – Fast and easy, however retains the core firing.
- Field Jumps x20 – Energy transfer alert! Use a sturdy platform. At residence? Sub with squat jumps or step-ups.
Tools Wanted: Dumbbells or kettlebells (for RDLs and rows), pull-up bar (for toes to bar), and a sturdy field or platform
Ability Stage: Modifiable for all ranges
Time: About 30–40 minutes whole
Residence Exercise Choices:
Don’t have tools? Use water jugs for weight, do step-ups as a substitute of field jumps, and take a look at flooring leg raises as a substitute of toes to bar. The fury stays the identical, irrespective of the place you prepare.
Modifications:
- Newbie: Fewer reps (attempt 12-10-8), bodyweight-only, or scale back field peak.
- Superior: Add weight to lunges and squats, use strict toes to bar, and bounce larger on field jumps.
Tricks to Maximize This WOD:
- Tempo good. This WOD is lengthy and highly effective—save gasoline for these ultimate rounds.
- Deal with type. Particularly on RDLs and bent-over rows. Hold that again sturdy and protected.
- Breathe. Exhale via effort, and take brief breaks solely when wanted.
- Stretch post-workout. Hips, hamstrings, and shoulders will thanks.
Why it Works:
This WOD is the last word combo of energy coaching and endurance exercise. It hits each main muscle group whereas constructing coordination, stability, and psychological grit. It’s the type of coaching that will get you stronger, leaner, and extra assured with each session.
Be a part of the GRIT program in the present day and see what our neighborhood of motivated, high-energy health followers is all about. Join your FREE two-week trial now, and expertise the simplest group health courses in Santa Clara.
Need to study extra in regards to the GRIT program? Discover all the information you want right here.
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