Bookmark this page for all our April 2016 Workout of the Day Exercises.
These WODs are not intended to be full workouts but as exercises or techniques to add to your existing workouts.
USE THE LATS FORCE
Lat Pulldowns w/ Incline Bench And Rope
4 x 10 reps + drop set (3-0-1-0)
- 3 second negatives - 10th rep should be difficult
- drop set = 4 x 20% drop/set eg: 10 reps x 100, 80, 60, 40lbs
SAVAGE LADDER -SPARTAN HELL
A1. 2 Kettlebell Squats: 10, 9, 8, 7, 6, 5, 4, 3 ,2 ,1 reps
- men: 60lbs+ - women: 40lbs+ - keep weight above waist
- (dumbbells optional)
A2. Push Ups: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
- (add chains for challenge) - no rest between sets
- A1: decrease 1 rep/set, A2: increase 1 rep/set
- eg: 10 squats & 1 push up - 10-1, 9-2, 8-3, 7-4, 5-6, 6-5, 4-7, 3-8, 2-9, 10-1
12 MINUTES OF BANG BANG
Barbell Deadlifts - Sumo or Conventional
12 minutes of AMRAP - 55% of 1 rep max
- AMRAP (as many reps as possible) until time runs out
- count & record your reps - beat it next time
PYRAMID PEC SQUEEZE
Dumbbell Chest Flyes - Pyramid Up & Down
6+ sets x 8 reps up & 6+ sets x reps to failure down
- start at 50% resistance - increase 5-10lbs/ set
- pyramid up - 8 reps - 2 second negatives
- pyramid down - reps to failure - 2 second negatives
- no rest - reracking dumbbells is your rest
GO GO POWER PRESS
Floor Seated One Arm Dumbbell Shoulder Press L/R
4 sets x 8 reps (2-0-1-0) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift/press - 0)
MURDERING ARMS
A1. Dumbbell Overhead Tricep Extensions: 10 sets x 10 reps
A2. Dumbbell Bicep Hammer Curls Press: 10 sets x 10 reps
- 10th rep has to be challenging - no rest between sets
SUICIDE LATS 2
A1. Lat Pulldowns Wide Prone Grip
A2. Lat Pulldowns Supine Grip
5 sets x 10 reps
- rest 60 seconds
- no rest between A1 & A2
- use same weight for both exercises
HELLUVA LUNGES
Walking Kettlebell Lunges
6 sets x 20 steps (10 steps/leg) rest 45 seconds
- alternate kettlbell support with each set
- long step for glutes & short step for quads
- extra savage: add chains for more weight
JUST SHRUG AWAY
Dumbbell Shrugs - Run The Rack
5+ sets x 10 reps + 20s hold
- 20 second isometric hold with last rep at top
- run the rack - 10lb increase/set
HAMMER & SMASH
A1. Cable Rope Hammer Curls - Double Pump At Top
4 x 10 reps + drop set
- 3 second negatives
A2. Cable Rope Tricep Extensions - Spread Aparts
4 x 10 reps + drop set
- 3 second negatives
*** drop sets should be 20% drops of total
SHOULDER SMASHER
A1. Plate Front Raise
4 x 10 reps (3-0-1-0)
- 3 second negatives
A2. Plate Ribbons
4 x 10 reps (3-0-1-0)
- 3 second negatives, left to right, right to left
*** use the same plate for both exercises
PRESS OF HUMILITY
Barbell Shoulder Press - Floor Seated
4 sets x 10 reps (2-0-1-0) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift/press - 0)
- set rack safety bars an inch below collar bone
GAME OF TEARDROPS
Landmine Reverse Lunge L/R
5 sets x 10 reps (3-0-1-0)
- 3 second negatives
- one leg at a time eg: left 10 reps, right 10 reps
DROPPIN' THUNDER
Alternating Kettle Bell Rows
4 sets x 10 reps
- one row at a time, 1 up 1 down
ABSOLUTELY SAVAGE
Ab Sprinters: 4 x 45 seconds of work
KING SIZE MEGA PEAKS
Laying Cable Hammer Curls w/ Rope
4 sets x 8 reps w/ extra pump at top
- extra quarter pump contraction at top of each rep
- build up appropriately to working sets - rest 45 seconds