WOD Breakdown: Spike
Ready for a workout that challenges your full body and keeps your heart pumping? Today’s GRIT WOD is called Spike, and it’s a powerhouse combination of strength training, cardio, and agility exercises. This workout will push your limits, helping you build muscle, improve endurance, and enhance core stability. Whether you’re a beginner or a seasoned athlete, this WOD can be scaled to meet your fitness level!
Here’s what Spike looks like:
The Workout:
- 6 Pull-Ups: Activate your lats and upper body while improving grip strength.
- Modification: Use a resistance band for assistance or do inverted rows.
- 8 Reverse Crunches: Target your lower abs by lifting your legs and curling your pelvis upward.
- Modification: Perform regular crunches if reverse crunches are too challenging.
- 10 Deadlifts: A classic move to strengthen your posterior chain, including your hamstrings, glutes, and lower back.
- Weight recommendation: Use a barbell or kettlebell. If you’re working out at home, substitute with household items like a backpack filled with books.
- 12 TRX Push-Up + Pike: Engage your chest and shoulders with push-ups, then fire up your core by lifting your hips into a pike.
- Modification: If you don’t have a TRX, perform regular push-ups followed by a plank to pike on the floor.
- 14 Wrestler Sit Outs: This dynamic move targets your core, shoulders, and mobility while keeping your heart rate up.
- Modification: Slow down the movement to focus on form, or try side planks as a low-impact alternative.
- 12 Upright Rows: Strengthen your shoulders and traps using dumbbells, a kettlebell, or even a resistance band.
- Modification: Lower the weight if you’re new to this exercise or have shoulder issues.
- 10 Goblet Squats: Work your quads, glutes, and core with this squat variation.
- Weight recommendation: Hold a kettlebell, dumbbell, or substitute with a weighted object if at home.
- 8 Sprawls: A high-energy move that works like a burpee without the jump, targeting your entire body.
- Modification: Step back into the sprawl instead of jumping to reduce impact.
- 6 3-Combo + Two Kicks: This MMA-inspired combo sharpens your coordination and agility. Throw three punches followed by two kicks for a cardio boost and core engagement.
- Modification: Slow down the combo to focus on technique, or perform air punches and kicks if you’re new to MMA moves.
How to Make the Most of Today’s WOD:
- Warm Up: Spend at least 5-10 minutes warming up your muscles. Try a light jog, jump rope, or dynamic stretching to get your body ready.
- Focus on Form: Especially with complex moves like deadlifts and TRX Push-Up + Pike, proper form is key to preventing injury. Use lighter weights or perform modifications if needed to maintain good technique.
- Pace Yourself: Spike is designed to challenge your strength and endurance. Aim for consistent movement rather than rushing through the reps. If you’re new to some of the moves, take your time!
- Cool Down: After your final set, don’t forget to cool down. Spend a few minutes stretching or doing a gentle yoga flow to improve recovery and reduce muscle soreness.
Why This WOD Rocks:
The mix of strength, agility, and core-focused moves in Spike makes it a well-rounded workout. It’s perfect for those looking to increase their strength while also building endurance and improving mobility. Plus, the MMA-inspired combo at the end adds a fun, high-energy twist.
After your workout, share your experience with our awesome fitness community! Post a photo or story, tag the Academy of Self Defense, and use #GRITWOD to connect with others crushing their fitness goals.
Want to take your fitness to the next level? Join our GRIT program at the Academy of Self Defense in Santa Clara! Sign up for a free trial class today and see why our group fitness classes are unlike anything else. Whether you’re working out in our state-of-the-art facility or doing a home workout, we’ve got you covered.
