The GWOAT Workout inspired by Claressa Shields

Below is a breakdown of “The GWOAT Workout,” a 20-minute AMRAP (As Many Rounds As Possible) routine inspired by Claressa Shields—often referred to as the “Greatest Woman of All Time” in women’s boxing. Each exercise has been selected to emulate the athletic demands of boxing, honing power, endurance, and coordination.

Overview

  • Goal: Complete as many full rounds as possible in 20 minutes.

  • Exercises (in order):

    1. 100 Jump Ropes

    2. 50 Dumbbell Jab/Cross Combos

    3. 25 Sit-Up to Jab/Cross Combos

    4. 50 Dumbbell Shoulder Presses

    5. 50 Dumbbell Bicep Curls

Note: Choose a manageable weight for your dumbbells so you can move quickly through the reps while maintaining proper form.

Exercise-by-Exercise Description

1. Jump Ropes (100 reps)

  • How to Perform:

    1. Stand tall with feet hip-width apart.

    2. Grip the rope handles lightly, keeping your elbows close to your ribs.

    3. Use your wrists to rotate the rope; jump just high enough to clear it.

    4. Land on the balls of your feet to absorb impact and keep a soft bend in your knees.

  • Muscles Worked:

    • Lower Body: Calves, quads, hamstrings, and glutes.

    • Core: The abdominal area and lower back engage to stabilize your body.

    • Shoulders & Forearms: Rotating the rope helps build endurance in your shoulders and forearms.

  • Boxing Connection:

    • Footwork: Boxers rely on agile foot movement, and jumping rope is a hallmark of boxing training to improve speed, rhythm, and cardiovascular endurance.

2. Dumbbell Jab/Cross Combos (50 reps)

  • How to Perform:

    1. Stand in a staggered boxing stance: one foot slightly forward, hands up by your chin holding light dumbbells.

    2. Punch forward (jab) with your lead arm, extending the elbow but not locking it.

    3. Retract the lead arm quickly and follow with a cross punch from your rear arm, rotating through your hips for power.

    4. Return both hands to guard position, and repeat for one rep.

  • Muscles Worked:

    • Shoulders (deltoids) and chest for driving the arms forward.

    • Arms (biceps and triceps) contribute to punching force and control.

    • Core (abdominals, obliques, lower back) to stabilize and generate rotational power.

  • Boxing Connection:

    • Punch Technique and Endurance: Drilling jab-cross combos with added resistance refines punching form, increases speed, and develops muscular endurance in the shoulders and arms—crucial for a boxer like Claressa Shields.

3. Sit-Up to Jab/Cross Combo (25 reps)

  • How to Perform:

    1. Lie on your back with knees bent and feet flat on the floor, holding light dumbbells at your chest (optional to keep them at the chest or hold them in guard position at the shoulders).

    2. Engage your core to rise up into a full sit-up.

    3. At the top of the sit-up, throw a quick jab-cross combo (similar form to the previous exercise).

    4. Control your descent back down to the floor and repeat.

  • Muscles Worked:

    • Core (primarily abdominals, with obliques assisting in stability).

    • Hip flexors during the sit-up movement.

    • Arms and Shoulders engaged when punching from the top position.

  • Boxing Connection:

    • Core Strength and Punch Integration: Boxers need a strong core to transfer power from the lower body to their punches. This exercise blends a fundamental core movement (the sit-up) with upper-body strikes, mirroring the dynamic movement in boxing.

4. Dumbbell Shoulder Press (50 reps)

  • How to Perform:

    1. Stand with your feet shoulder-width apart or sit upright on a bench.

    2. Hold dumbbells at shoulder height, palms facing forward or slightly turned in, keeping elbows near a 90° bend.

    3. Press the dumbbells overhead until your arms are fully extended but not locked out.

    4. Lower back to shoulder height with control and repeat.

  • Muscles Worked:

    • Shoulders (deltoids) are the primary focus.

    • Triceps assist in extending your arms overhead.

    • Upper back muscles help stabilize the shoulder girdle.

  • Boxing Connection:

    • Shoulder Endurance: Holding your guard high and constantly throwing punches can fatigue the shoulders quickly. Overhead pressing strengthens the deltoids for improved punch stamina and guard retention.

5. Dumbbell Bicep Curls (50 reps)

  • How to Perform:

    1. Stand tall with a dumbbell in each hand, palms facing outward.

    2. Keep your elbows pinned to your sides as you curl the weights up toward your shoulders.

    3. Squeeze your biceps at the top, then slowly lower the dumbbells back down.

  • Muscles Worked:

    • Biceps brachii is the prime mover.

    • Forearms and gripping muscles also engage to hold the weight.

  • Boxing Connection:

    • Arm Strength: While boxing punches are largely driven by the shoulders and core, stronger biceps can support overall arm health and resilience. It’s also beneficial for clinch work and defensive maneuvers in the ring.

Putting It All Together

  1. AMRAP Framework: Set a timer for 20 minutes. Move through the 5 exercises in order, aiming to complete as many full rounds as possible before time runs out.

  2. Intensity & Load: Choose lighter to moderate weights so you can maintain good form and keep pace. If you must rest, do so briefly, then jump back in.

  3. Technique: Focus on precise form—especially for the punch-based exercises—to mimic the technical skill of boxing.

  4. Mindset: Stay mentally engaged. Boxers like Claressa Shields maintain intense focus throughout every fight, so approach each set with determination and attention to detail.

Why This Routine Reflects Claressa Shields’s Style

Claressa Shields is known for her relentless aggression, high-volume punching, and superior conditioning in the ring. This workout targets:

  • Cardiovascular Endurance (jump rope, fast-paced AMRAP structure).

  • Punch-specific Strength (jab/cross combos, shoulder press, bicep curls).

  • Core Stability & Explosive Movement (sit-ups transitioning into punches).

By combining these elements in a challenging AMRAP format, you’ll build the stamina, upper-body strength, and coordination that boxing demands—channeling the grit and power of one of the greatest female boxers of all time.

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