Tough, Tactical, and Totally Worth It: Today’s DEW 26.4
Today’s Lineup:
- Arnold Press
- Farmer Carry Step-Ups
- Pull-Ups
- Back Rows
- Push Press
- Tire Sledge
- Front Squats
- Burpees
This one’s built to push your limits—strength, stamina, and grit (just not by name). You’re moving between static power, dynamic lifting, and full-body blasts. From shoulders to lungs to legs, everything’s in play.
Warm-Up Like You Mean It
Get your joints ready and heart rate up with:
- 1 min Jump Rope
- 10 Arm Circles (each direction)
- 15 Air Squats
- 10 Push-Ups
- 30 sec Plank
- 2 rounds, then light mobility work for hips and shoulders
At-Home Modifications
No gym? No excuses. Try these:
- Arnold Press → Use water jugs or resistance bands
- Farmer Carry Step-Ups → Stairs with weighted backpack
- Pull-Ups → Bent-over rows or doorway rows
- Back Rows → Use a towel and backpack over a chair
- Push Press → Dumbbells, kettlebells, or anything liftable
- Tire Sledge → Slam a med ball or do battle ropes
- Front Squats → Weighted backpack squats
- Burpees → Keep ‘em fast and tight, sub squat thrusts if needed
Coaching Tips
- Arnold Press: Keep it slow and controlled—shoulders drive the lift
- Step-Ups: Core tight, drive through the heel
- Pull-Ups: Full range or scale down with bands or rows
- Back Rows & Push Press: Lock in form before you chase reps
- Sledge & Squats: Power from the hips
- Burpees: Don’t pace—just move.
This workout is a loop of strength, conditioning, and heart. The kind that doesn’t just build muscle—it builds mindset.
You In?
Show up. Dig deep. Finish strong.
Come try a group fitness class at the Academy of Self Defense in Santa Clara. Whether you’re chasing that first pull-up or ready to crush every round, this program has space for you.
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