Archive for the ‘WOD’ Category

The BEAST

Complete the following as fast as you can in order.

Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile

Total Shred

  • Run 400 meters
  • 25 pullups
  • 25 pushups
  • 25 situps
  • 25 squats

Repeat for a total of 3 cycles.  Calculate your total time after the third cycle, jot it down, and try to improve the next time out.

Dash

Today we are taking a look at a running Workout of the Day.  This one is pertty intense but a great calorie blasting workout to get you on the track to good health.

  • 10x100m with 90 second recoveries
  • 6x400m with 120 second recoveries.  Don’t deviate more than 3 seconds on times.
  • 2x1000m with 120 second recoveries.
  • 1x1800m

WOD

4 rounds of:

  • 100 jump ropes
  • Run 400 meters
  • 10 Bodyblasters (burpee-pullup-knees-to-elbows)

 

This workout of the day may look simple, however, it is anything but.  Try to do this one for time and report back and let us know your personal best!

Max Effect

10 rounds of:

  • Max burpees 1:00
  • Max pullups 1:00 (assisted if needed)
  • Max tuck jumps 1:00
  • Max jumping jacks 1:00
  • Max distance running 2:00

WOD

This is the 1,500 Rep WOD

10 rounds of:

  • 100 jump ropes
  • 10 burpees
  • 10 situps
  • 10 pushups
  • 10 squats
  • 10 pullups

WOD

10 rounds of:

20 knee to chest jumps

10 mountain climbers

10 jumping jacks

10 pushups

10 squats

10 squat jumps

A Bit About the Workouts of the Day (WOD)

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!

WOD

100 Rope jumps

21 Knees-to-elbows

50 Push ups

15 L-Pull ups

100 Rope jumps

15 Knees-to-elbows

35 Push ups

12 L-Pull ups

100 Rope jumps

20 Push ups

9 L-Pull ups

WOD

21-15-9 reps of:

Pullups

Pushups

Squat jumps to 12″ box or bench

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