I Want Mike Have been Right here: A WOD That Hits in All of the Proper Methods
There are exercises that make you sweat. Then there are exercises that make you really feel. At the moment’s WOD, I Want Mike Have been Right here, is the type of session that blends sensible programming, critical sweat, and simply sufficient selection to maintain you engaged each minute. And let’s be trustworthy, with a reputation like that—you know it’s going to be memorable.
This GRIT WOD is break up into three 5-minute rounds, every utilizing a special coaching fashion: EMOM, AMRAP-style power, and Tabata. It’s the type of routine you solely get on the Academy of Self Protection in Santa Clara—the place group health, fight coaching, and useful power all come collectively.
Right here’s the Breakdown:
Spherical 1: EMOM for five Minutes (Each Minute On the Minute)
- 100 Punches (air punches with full extension, velocity over energy)
- 10 Kicks (select your fashion—entrance, roundhouse, aspect—simply preserve them sharp!)
You’ll be biking quick, so the bottom line is to maneuver with goal. For those who end earlier than the minute is up, that’s your relaxation time. Push the tempo!
Spherical 2: Rinse and Repeat – Power Circuit
(Full as many rounds as you may in 5 minutes)
- 10 Kettlebell Swings – Explosive hip drive and total-body energy.
- 10 Goblet Squats – Maintain that kettlebell shut, preserve chest up, and sink deep.
- 5 Atlas Tosses (both sides) – Facet-to-side energy slams utilizing a sandbag or heavy object. Twist and toss like a champ!
This spherical’s all about power with a splash of useful motion. Legs, hips, and core will really feel it.
Spherical 3: Tabata (4 minutes = 8 rounds, 20 sec work/10 sec relaxation)
Alternate between:
- Thrusters – Squat to overhead press. Full-body gasoline burner.
- Push-Ups – Maintain it clear and managed. Modify with knees if wanted.
This spherical turns up the depth. Thrusters gentle up your legs, shoulders, and lungs, whereas push-ups give your chest and triceps a killer end.
Gear Wanted:
- Kettlebell or dumbbell
- Sandbag or med ball (for tosses)
- Elective: gloves for punching
Talent Degree: All ranges – with modifications
Time: Approx. 15–20 minutes together with relaxation
House Exercise Choices:
- No kettlebell? Use a backpack or jug.
- No sandbag? Toss a heavy pillow or ball aspect to aspect.
- Modify thrusters with simply body weight squats + arm raises.
Modifications:
- Newbie: Cut back punch rely to 50, and do air squats as an alternative of goblet.
- Superior: Add weight to thrusters or do clapping push-ups within the Tabata.
Ideas for Crushing This WOD:
- Heat up shoulders, hips, and legs—this exercise hits all the pieces.
- Maintain punches snappy and on-target; don’t simply flail your arms.
- Use your breath. Inhale by way of your nostril, exhale with energy.
- Calm down post-workout with sluggish stretching, particularly hips and shoulders.
Why It Works:
This exercise combines cardio, power, and endurance—utilizing totally different codecs to problem your physique in contemporary methods. The EMOM exams your velocity, the circuit builds energy, and the Tabata torches energy.
And most of all, it retains you guessing. Similar to each session in our GRIT program, it’s constructed for enjoyable, depth, and progress.
Be a part of us on the Academy of Self Protection in Santa Clara and practice with a neighborhood that pushes you, helps you, and retains you coming again for extra. Strive a category totally free with our two-week trial.
Need to study extra about what makes the GRIT program so efficient? Get the complete scoop right here.
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