WOD: March Workout Highlights

March Madness Workout Ideas

Bookmark this page for all our March Madness Workout of the Day workouts. Check in daily for your motivation and inspiration.

back exercise - croc rows

Croc Til It Drops

A. Croc Rows: 5 x 20 reps
- use body english, no lifting straps

chest exercise - batbro cable chest flyes

Savage Chesties

A. Cable Chest Flyes - various levels (high to low, low to high): 4 x 6³ reps (
- 3 second negatives

leg exercise - santa leg press bands

Savage Tension

A. Leg Press w/ Bands: 4 x 10 reps

bicep exercise - street fighter hammer curls

I Crush Biceps

A. Preacher Dumbbell Hammer Curls: 4 x 10 reps + drop set (

traps exercise - trapzilla barbell shrugs

Trap City B!tch

A. BB Shrugs (pyramid up & down): 6 x 10-5 reps + drop set
- add a 45lb/set, 10-5 reps
- keep packing 45lbs/set until you can't shrug anymore.
- once you peak, drop set down 45lbs/set, reps to failure/set - no resting.

back exercise - joker lat pulldowns narrow grip

Why So Latissimus?

A. Lat Pulldowns - wide grip: 4 x 10 reps (
- 3 second negatives

back exercise - joker lat pulldowns narrow grip

Why So Latissimus?

A. Lat Pulldowns - narrow grip: 4 x 10 reps (
- 3 second negatives

chest exercise - hammer strength chest press heman

I Have The Power!

A. Barbell Bench Press: 4 x 6 reps
B. Chest Press - Hammer Strength with Bands: 10 x 10 reps

leg exercise - leg extensions with batman

Quads Forever

A. Leg Extensions - 2 Up 1 Down L/R (3sec negative): 4 x 10 reps + drop set (

bicep exercise - justice league partner bicep curls

Superhero Gun Show

A. Barbell Bicep Curls - Hand Offs: 3 x AMRAP (as many reps as possible)
- no rest, back and forth with your partner

partner chin ups with justice league

Superhero Lats

A. Chin Ups & Pull Ups - various grips: 100 reps total
- various grips, however many reps per set you need.
- just complete 100 reps

cable lat rows with darth maul

Dark Side Of My Lats

A. Cable Seated Lat Rows: 10 x 10 reps
- 30 second rest in between sets
B. Cable Seated Lat Rows: 5 x 20 reps
- 45 second rest in between sets
C. Cable Seated Lat Rows: 10, 20, 30, 40 reps
- 10 reps, 10s rest, 20 reps, 20s rest, 30 reps, 30s rest, 40 reps

weight chest dips with luke cage

Chain Dippin' Chesticle Spectacle

A. Chest Dips with Chains: 5 x 10 reps
B. Chest Dips - bodyweight: 5 x 8 reps (
- with 4 second negative

monster chest bench press with bands

The Pecs Are Alive!

A. Barbell Bench Press With Bands: 5 x 10 reps

gunshow cable bicep curls - bicep exercise

Filthy Snatch

A. Dumbbell Snatches L/R: 5 x 10 reps
- run the rack, move up 5lbs/set

gunshow cable bicep curls - bicep exercise

Jump Around

A. For 90% Max Height: 6 x 1-3 reps
B. Squat Day:
4 x 5 reps

gunshow cable bicep curls - bicep exercise

Tri or Die

A. Smith Machine Reverse Grip Tricep Press: 4 x 10 reps + drop set (
- line up hands shoulder width apart, underhand grip, in line with top abs

gunshow cable bicep curls - bicep exercise

Welcome To The Gun Show

A. Barbell Bicep Curls: 4 x 8 reps
- build up 10lbs each set to your max for 8, complete 4 sets.
B. Cable Double Bicep Curls w/ handles - run the stack: 4+ x 10 reps + drop set (
- start low, increase by 1 pin on stack (5lbs), 10 reps (3 second negatives), rest 30 seconds, repeat until peak
- drop set from max weight, 10 reps (3s negatives), no rest, drop 1 pin, repeat

conan shoulder press floor seated - shoulder exercise

Press Of Humulity

A. Barbell Shoulder Press - Floor Seated: 4 x 10 reps
- perform in power rack
- set safety bars an inch below collar bone

prowler sled push - leg exercise

Sled Of Pain

A. Sled Push: 40 ft x keep stacking plates
- add one plate, complete 1 lap, rest 60s, repeat
- continue until sled does not move

samurai squats for legs - leg exercise

Squats Of The Warrior

A. Barbell Squats (bodyweight): 5 x 20 reps (10 x 20 reps for savages)
- load up the barbell to match your bodyweight and grind them out

voltron close grip bench - tricep exercise

And I'll Form The Chest

A. Barbell Bench Press: 3 x 4 reps
B. Barbell Close-Grip Bench Press - 1½ reps: 4 x 10 reps
- move hands inwards 1-2" closer - loads up triceps more than shoulders
- if you squeeze your hands inwards as you lower you'll engage even more chest

vigilante sting chest flyes - chest exercise

Immortal Chesticles

A. Barbell Bench Press: 5 x 8 reps
B. Cable Chest Flyes - Vertical: 4 x 8 + drop set (
- 2 second eccentric (negative); no pause at top; 1 second concentric (positive); 2 second pause at bottom - SQUEEZE!

bromerica front raise - shoulder exercise

Bromerica F*ck Yeah!

A. Plate Front Raise: 4 x 20 reps OR 4 x 10 (
- men use 45lb plates, women use 25lb plates

russian twists ab workout - ab exercise

Oh Those Russians

A. Medicine Ball Russian Twists: 4 x 45 seconds
- use challenging weight, use a plate if medicine ball is too light

jason overhead tricep extensions - tricep exercise

Tricep Meat Mass Murderer

A. Dumbbell Overhead Tricep Extensions - Run The Rack: 5+ x 5 reps
- start at approx 50% and move up 5-10lbs/ set

apocalypse bicep lap curls - leg exercise

The Biceps Of The Apocalypse

A. Barbell Lap Curls: 4 x 10 reps (
- 3 second negatives

darth vader star bros deadlifts - full body exercise

The Darth-Lift Force

A. Barbell Deadlifts w/ bands: 5, 5, 5, 3, 3, 3, 1, 1, 1 reps (to failure)
- warm up and start building up using only 45s and 25s

savage lat w pulldowns - back exercise

Cobra Lat Forgin'

A. Kneeling Cable W-Pulldowns: 4 x 10 reps + drop set (
- throw it anywhere in your back workout

Stay Savage, my friends.

Category: WOD