Gun Slinger – Academy of Self Defense

Ready to Fire Up Your Fitness with the Gun Slinger WOD!

Are you ready to challenge yourself and break a sweat? Today’s Workout of the Day (WOD) at the Academy of Self Defense in Santa Clara is designed to push your limits and enhance your fitness. The Gun Slinger WOD will boost your strength, endurance, and agility. It’s perfect for all fitness levels, from beginners to advanced athletes. Join our supportive community and see amazing results!

Today’s WOD Breakdown

1. Kickstand Squats
   • Sets/Reps: 3 sets of 15 reps each leg
   • Description: Stand with one foot slightly behind the other. Squat down, keeping your chest up and your core engaged. The rear foot acts as a kickstand, providing balance.
   • Modification: Use a chair for support if needed.
2. SA Staggered Swings
   • Sets/Reps: 3 sets of 12 reps each arm
   • Description: With a kettlebell or dumbbell, swing from between your legs to shoulder height, using a staggered stance for added stability.
   • Modification: Use a lighter weight to maintain form.
3. Bear Pull Throughs
   • Sets/Reps: 3 sets of 10 reps
   • Description: In a bear crawl position, pull a kettlebell or dumbbell from one side of your body to the other, engaging your core and keeping your hips steady.
   • Modification: Perform without weight to focus on core engagement.
4. Rotational Wall Slams
   • Sets/Reps: 3 sets of 15 reps each side
   • Description: Using a medicine ball, slam it against a wall with a rotational twist, engaging your core and improving rotational strength.
   • Modification: Use a lighter ball or perform standing twists with no weight.
5. TRX Pistols
   • Sets/Reps: 3 sets of 10 reps each leg
   • Description: Using a TRX strap for balance, perform a single-leg squat (pistol squat), going as low as you can while maintaining control.
   • Modification: Perform regular squats if pistol squats are too challenging.
6. Gun Slingers
   • Sets/Reps: 3 sets of 12 reps each arm
   • Description: In a split stance, perform a high-pull motion with a kettlebell or dumbbell, mimicking a gun-slinging motion. This move enhances shoulder strength and stability.
   • Modification: Use a lighter weight or perform a standard high pull.
7. Side Pulls
   • Sets/Reps: 3 sets of 15 reps each side
   • Description: With a resistance band or cable, pull from one side across your body, engaging your obliques and improving lateral strength.
   • Modification: Use a lighter resistance band.

Maximize Your Workout

• Warm-up: Spend at least 5-10 minutes warming up with dynamic stretches or light cardio to prepare your muscles and joints.
• Form: Focus on maintaining proper form to prevent injury and get the most out of each exercise.
• Hydrate: Keep a water bottle handy to stay hydrated throughout the workout.
• Cool Down: Finish with static stretches to help with recovery and flexibility.

We love seeing your progress! Share your workout experiences and tag us on social media. Connect with fellow fitness enthusiasts and stay motivated. Ready for more? Sign up for a free trial class at the Academy of Self Defense.