Round Up WOD – Academy of Self Defense


Are you ready to take your workout to the next level? Look no further than ROUND UP, the 7pm WOD at the Academy of Self Defense. This challenging for-time routine, led by Coach Serra, will test your endurance, strength and power.

Start off with a bang by completing 100 Double Unders, which will get your heart pumping and your legs moving. The second round is a combination of Echo bike and Ground to overheads, which will work your cardio and your upper body.

The third round is a combination of Clusters, Bag Slams and Power Hits, which will work on your full body power, cardiovascular endurance and your core. This round will be intense, but it will also be a great way to burn calories and to improve your power.

The final round is a combination of Split Squats, Three-way Ab Roll, Gorilla Rows, and a sprint. This will help you to improve your lower body strength, your core and your cardiovascular endurance. This round will be challenging, but it will also be a great way to burn calories and to improve your overall fitness.

This WOD will push you to your limits, but the sense of accomplishment you’ll feel after completing it will be worth it. So what are you waiting for? Come join us at the Academy of Self Defense and see for yourself what ROUND UP is all about. Sign up for a class today and take the first step towards reaching your fitness goals with Coach Serra.



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