WOD: Rough Night
Feeling ready to take on a challenge? Rough Night is a dynamic, high-intensity WOD that blends power, endurance, and full-body strength. This workout will take you through a series of functional exercises that test your conditioning, strength, and grit. If you’ve ever wanted to sweat it out and leave everything on the mat, this is the workout for you.
The Breakdown:
This workout brings together a mix of bagwork, strength movements, and functional exercises that will push your entire body. It’s designed to help build muscular endurance, explosive power, and core stability while keeping your heart rate elevated.
Exercises:
- Bagwork
Get your heart pumping with some solid bagwork! Throw combinations of jabs, crosses, hooks, and kicks at the heavy bag. Focus on speed, power, and technique. If you don’t have access to a heavy bag, shadow boxing is a great substitute—just make sure to stay light on your feet and fully engage your core with every strike. - TRX Pushups
Using TRX straps, take your pushups to the next level. TRX pushups target your chest, shoulders, and core by adding an element of instability. If you don’t have TRX, regular pushups or decline pushups are great alternatives. Keep your core tight and make sure your chest reaches close to the floor with every rep. - American Swings
A kettlebell swing variation that brings the kettlebell all the way overhead, working your shoulders, back, glutes, and hamstrings. Keep the movement explosive from your hips and control the kettlebell on the way down. Don’t have a kettlebell? A dumbbell swing will also work. - Bicep Curls
A classic arm-building exercise to torch your biceps. Use a barbell, dumbbells, or resistance bands—whichever you have available. Keep your elbows close to your sides and focus on full range of motion, controlling both the lift and the descent. - Walk-Out Squat Thrusts
Starting from a standing position, bend down, walk your hands forward into a high plank, and then walk them back to standing. Add a squat thrust at the top to really fire up your legs and core. This is a total-body movement that will elevate your heart rate and challenge your endurance. - Wall Balls
Hold a medicine ball at chest level, squat down, and then explode upwards, throwing the ball toward a target on the wall. Catch it and go straight into the next rep. Wall balls work your quads, shoulders, and core while also providing a cardio hit.
Modifications:
- Beginners: For bagwork, start with slower combinations and lighter punches. Do pushups on your knees if TRX pushups are too challenging, and perform regular kettlebell swings instead of American Swings. Walk-outs can be done without the squat thrust at the top.
- Advanced: Speed up your bagwork combinations, using power and precision. Add a clap pushup to your TRX pushups for more explosive strength. Increase the weight on your swings and aim for a higher target with wall balls to intensify the workout.
Maximizing Your WOD:
- Stay Explosive: In moves like American Swings and Walk-Out Squat Thrusts, focus on power and explosiveness. This not only builds strength but also increases your heart rate for better cardio conditioning.
- Focus on Form: Especially with TRX Pushups and Bicep Curls, control is key. Don’t rush through the movements—take your time and focus on proper alignment to avoid injury and maximize gains.
- Use the Rest Wisely: If this workout is done in rounds, use your rest periods to catch your breath but keep moving. Stretch or walk around to stay loose between exercises.
Finishing Strong:
Once you’ve completed Rough Night, cool down with some light stretching, particularly focusing on your shoulders, legs, and core. Take a few deep breaths and be proud—you just conquered a tough workout!
Join Us for More!
Craving more workouts like Rough Night? Head to the Academy of Self Defense in Santa Clara and check out our GRIT program. Whether you’re looking to build strength, endurance, or improve your overall fitness, our group classes are the perfect way to push your limits in a supportive environment. Start a free two week trial today!
Make sure to tag @academyselfdefense when you post about your workout—let’s see how you handled Rough Night!
