Get ready to step out of the shadows and into the spotlight with Shadow WOD. This heart-pumping workout is designed to challenge your strength and endurance, as well as your mental focus. With each move, you’ll engage in a “shadow fight” to push yourself to the limit and build yourRead More →
Kick start your week with the “The Kick is Good!” WOD. This intense and exciting workout combines traditional strength-training exercises with high-energy kick techniques, designed to build power, endurance, and agility. You’ll start with roundhouse kicks, warming up your legs and hips before diving into man makers, a full-body exerciseRead More →
Get ready to dodge, duck, dip, dive and…workout with our new WOD “Dodgeball”! This high-intensity workout combines the fun of a classic game with the challenge of a serious sweat session. Whether you’re a seasoned athlete or just starting out, “Dodgeball” will push you to your limits and leave youRead More →
Welcome to the Academy of Self Defense, where we believe that exercise should be fun! Our latest WOD, “Lucky 7’s”, promises to help you get fit in no time with a fast-paced, action-packed routine. This workout consists of five rounds of seven exercises for a total of 35 moves thatRead More →
Are you ready to power through your next workout with Puh-Push It Real Good? This WOD is guaranteed to give you a challenging, full-body workout. With a mix of Med Ball Push Ups, Jump Squats, Decline Push Ups, 4 Punch + Shot combos, TRX Tricep Extensions, Push Kicks and SitRead More →
Get ready to power through your workout with Battle Tank! This WOD is designed to challenge and strengthen every part of your body. With a combination of TRX Rows, Head Kicks, Dead Hang Pullups, Double Unders, Russian Twists, Walking Lunges and Sit-Ups, you’ll be well on your way to achievingRead More →
It’s time to get your booty in gear with our new WOD, Butt You Love It! This high-intensity circuit workout is designed to target your glutes and core, while also challenging your cardiovascular endurance. The workout starts off with sumo squats, an exercise that’ll have you feeling the burn inRead More →
If you’re looking for a workout that will challenge your body and push you to your limits, look no further than the EMOM-ma said knock you out WOD. This high-intensity workout is designed to improve your strength, endurance, and overall fitness. Whether you’re an experienced athlete or just starting out,Read More →
Are you looking to improve your self-defense skills while getting an intense full-body workout? Look no further than the Takedown WOD at the Academy of Self Defense. This workout combines a mix of grappling and striking techniques to challenge both your mind and body. The Takedown WOD includes 8 exercises:Read More →
Get ready to feel the burn and hate burpees just as much as they hate you with the “Burpees Hate You Too 2” WOD! This intense workout is not for the faint of heart, but it promises to leave you feeling stronger, fitter, and ready to conquer anything. Start byRead More →