Use these workouts to take your WODs to the next level
1. “The Kettlebells From Hell”
Goal: To engage all your muscles by working the stabilizers of your body (your core). This conditions your muscles & allows you to make full use of cardiovascular system
Objective: Perform 4 to 5 rounds of 10-15 reps each. If there’s an exercise that only works one limb at a time, do 10-15 reps/leg. Rest 1 minute between each round
Exercises Reps
One-Arm Clean 10-15 reps
Double Arm Front Swing 10-15 reps
Goblet Squat 10-15 reps
One-Arm Overhead Press 10-15 reps
Reverse Lunge 10-15 reps
Floor Crunch 10-15 reps
“This workout allows you to make full use of your cardiovascular system”
2. “The Hipster”
Goal: To break the cardio boredom and condition the muscles
Objective: Perform 3-4 rounds of the circuit. Rest 2 minutes between each round
Exercises Reps
Sled Push 10yds
Kettlebell Front Swing 10-15
Sled Pull 10yds
Burpee 10-15
Box Jump 10-15
Push Up 10-15
Hanging Leg Raise 10-15
3. “Diesel”
Goal: To build muscular strength while still being exposed to barbell conditioning
Objective: Perform 6 rounds, resting 90 seconds between each round. As conditioning improves, before adding weight to the exercise, drop rest time by 15 seconds per round. ALL REPS MUST BE PERFORMED WITH FULL ROM
Exercises
Barbell Back Squat x 10
Bodyweight Pullup x 10
Barbell Push Press x 10
4. “Gladiator”
Goal: To build strength and endurance on top of mental toughness
Objective: Perform two to three rounds total, resting 2–3 minutes between rounds
Exercises
Overhead Carry x 50 feet
KB Clean and Press x 5 reps
Rack Walk* x 50 feet
Squat x 5 reps
Farmer's Walk x 50 feet
Bentover Row x 5 reps
5. “The Stay-At-Home Mom
Goal: To build real world strength and develop plyometrics
Objective: Perform 3 to 5 rounds of 10 to 15 reps of the following circuit. Rest 2 minutes between rounds
Exercises Reps
Burpee 10-15
Push Up 10-15
Floor Crunch 10-15
Squat Jump 10-15
Bicycle Crunch 10-15
Mountain Climber 10-15
Reverse or Walking Lunge 10-15
Short Distance Sprint 10-15