Boost your workout with the ‘7 & 7’ WOD: the perfect balance of power and cardio

Looking for a workout that combines strength, endurance and a little bit of challenge? Check out the GRIT class ‘7 & 7’ WOD. Coach James will lead you through a dynamic session that will leave you feeling accomplished and energized. Get ready to paddle, lift, squat and push your limits with this comprehensive workout.

The “7 & 7” WOD is a balanced workout designed to target multiple muscle groups while keeping your heart rate up. Beginning with a 700m row, it serves as the perfect warm-up to prepare your body for the challenges ahead.

Then move on to a series of exercises that work your upper body, lower body, and core. Workouts include bentover rows, KB thrusters, breath-ups, mediball pushups, curls, and 2-count KB pulse squats. Each exercise has been carefully selected to provide a total body workout and maximize results.

Combining strength training such as bent over rows and curls with power training such as KB thrusters and pulse squats creates the perfect balance of muscle endurance and cardiovascular load. The “7 & 7” WOD will take you to new heights and help you reach your fitness goals.

Coach James guides you through your workouts, offering corrections and encouragement along the way. GRIT classes are a supportive community where everyone is welcome regardless of fitness level. Whether you’re a beginner or an experienced athlete, you’ll find the perfect level of challenge in the “7 & 7” WOD.

Join us at the Academy of Self-Defense in Santa Clara, CA and experience the power of the “7 & 7” WOD. Get ready to paddle, lift and squat your way to fitness success. Don’t miss this exhilarating and fun workout!



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Blue Training Academy was developed in 2018 as a educational and training facility for continuing education and certification courses. Blue Training Academy is an educational institution that allows for all sectors of the public and Criminal Justice field to gain ongoing training and education.

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