From time to time we post a Workout of the Day on the blog. Many people have been asking what’s the best way to incorporate these Workouts of the Day into their regular routine. Depending on the WOD, you may be working a specific area of your body, or quite possibly your entire body. Aiming to do 3 WOD per week is a good start. Be sure to give yourself ample rest so you don’t overwork your muscles.
When doing a regular split weight lifting routine, i.e. Back/Bi’s Monday, Chest/Tri’s Tuesday, etc. you may want to skip a workout if the WOD was particularly heavy in a certain area. For instance, substitute a chest/tri day for a WOD with a heavy emphasis on the chest and triceps.
Another thing to keep in mind is that the WOD is often a circuit training routine. This type of routine is ideal for people who want to lose weight through cardio AND build muscle. If you find yourself 10, 20, or 30+ pounds overweight, a high-intensity circuit program is what you want to be doing. Forget the straight lift days, or at least limit them to once or twice a week.
While doing a WOD or any circuit program for that matter, move with a purpose. Keep your intensity (and heart rate) elevated. The great thing about many of the WOD is that they are time-dependent, meaning you are competing against yourself and your own best time. Many studies have shown that workouts which have you competing against a personal best time are ideal for maintaining a high-intensity and weight loss.
So give one of the Workouts of the Day a try and feel free to comment and let us know how it went!