Ready to take your training to the next level? Look no further than the exciting WOD at the Self Defense Academy in Santa Clara, CA. Coach Mike guides you through a series of dynamic exercises that test your strength, endurance and coordination.

“Hit the Deck” is designed to give you a fun and engaging way to train your whole body. Let’s take a closer look at this energizing WOD of his.

Start with the 8-deck squat, a great exercise for building lower body strength and mobility. Feel your buttocks and thighs burning with every squat.

Move into 8 V-ups, an effective core exercise that targets your abs and improves overall stability. Lift your legs and upper body at the same time to form a V shape with your body.

Build strength with 8 dips to target your triceps, chest and shoulders. Use a bench or parallel bars to support your weight and work your upper body muscles.

8 2 Get your chest pumping with elbow + knee strikes. This combination of punches and knee strikes not only improves striking technique, but also improves cardiovascular endurance.

Unleash your power with 8 Guard Punches to simulate a defensive position while delivering quick and powerful punches. Feel the energy flow through your arms as you engage your core and upper body.

8 3 Punch + Kick combinations to maintain momentum and incorporate punches and kicks to work on coordination and full-body integration.

Strengthen your lower body with 8 goblet squats while squatting with a kettlebell close to your chest. This exercise targets your quadriceps, glutes, and hamstrings.

Finish strong with 5 backslams to release power and release accumulated stress. Grab a punching bag or medicine ball and use your whole body to slam it hard.

Round out your workout with 20 plank kickouts to build core stability and work your abs and obliques.

Join Coach Mike at Self Defense Academy today and get ready to hit the deck like never before. Push your limits, challenge your body and have fun with this dynamic and engaging WOD of his. Cherish every repetition and unleash your inner power!



Register now for our membership to gain access to our elite training program and fast forward your career today!


Subscribe my Newsletter for new blog posts, tips & new photos. Let's stay updated!

Security Blog

Blue Training Academy

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.

Copyright ©️ All rights reserved. | Blue Training Academy Blog