Ready to test your strength and endurance today? Our latest WOD, Loaded Warrior, is here to help you push past your limits and unleash your inner grit! Whether you’re aiming to build power, improve overall fitness, or get stronger, this WOD is for you. It’s designed to cater to everyone—from beginners easing into functional training to seasoned athletes looking for a challenge. With a mix of compound movements, it targets multiple muscle groups, keeping you engaged and energized throughout.
What to Expect in Loaded Warrior WOD
This workout is built to maximize your functional strength and improve mobility. You’ll work with weights, but don’t worry—there are always options to modify based on your fitness level and available equipment.
Breakdown of the WOD:
- Suitcase Deadlifts (10 Reps)
- Equipment: Dumbbells or kettlebells
- Tips: Stand tall, hold the weights on each side, and hinge from the hips. Keep your back straight and core engaged as you lift.
- Modifications: Use lighter weights or perform this move with just one dumbbell if needed.
- High Pulls (5 Reps)
- Equipment: Kettlebell or barbell
- Tips: Focus on explosive power as you pull the weight upwards from the ground. Keep your elbows high and close to your body.
- Modifications: Perform slow and controlled reps to work on form if needed.
- Gorilla Rows (10 Reps)
- Equipment: Dumbbells or kettlebells
- Tips: Keep your stance wide, bend at the hips, and alternate rows. Make sure to maintain a neutral spine.
- Modifications: Lighter weights or supported rows using a bench or chair.
- Rotational Press (6 Reps)
- Equipment: Dumbbells or a resistance band
- Tips: Start in a standing position, rotate your torso as you press the weight overhead. Engage your core to keep stability.
- Modifications: Use a single weight or reduce the range of rotation to focus more on the press.
- Kettlebell Swings (10 Reps)
- Equipment: Kettlebell
- Tips: Drive from the hips, keep the motion smooth, and don’t let the weight pull you down.
- Modifications: Try Russian-style swings (to shoulder height) for beginners.
- Lunge Carries (10 Steps)
- Equipment: Dumbbells or kettlebells
- Tips: Hold the weights at your sides and maintain a steady pace. Keep your torso upright as you step forward into each lunge.
- Modifications: Reduce weight or perform lunges without carrying weights.
- Cleans (5 Reps)
- Equipment: Dumbbell, kettlebell, or barbell
- Tips: Focus on a quick transition from a low to high position, keeping the movement fluid and powerful.
- Modifications: Use a lighter weight or practice with just the motion of the clean.
- Waiter’s Carry March (20 Steps)
- Equipment: Dumbbell or kettlebell
- Tips: Hold the weight overhead with one arm, keeping it stable as you march in place. Alternate arms halfway through.
- Modifications: If balance is an issue, use a lighter weight or keep the march slow and steady.
Tips for Maximizing This WOD:
- Warm-Up Properly: Before starting, perform dynamic stretches to prepare your muscles and joints. Focus on hip openers, arm swings, and lunges.
- Stay Hydrated: Drink water before, during, and after your workout. Hydration is key to keeping your energy up.
- Focus on Form: Proper technique is crucial to prevent injuries. Slow down if you need to, and prioritize good posture over speed.
- Cool Down: Finish with stretches targeting the shoulders, hips, and hamstrings to help with recovery.
- Share Your Progress: Post your progress on social media, tag the Academy of Self Defense, and be part of our supportive community.
Want to experience this WOD live? Join us for a class in Santa Clara or try a free trial class to see how the GRIT fitness program can change your routine.
