WOD: October Workout Highlights

23 Exercises For The Month of October

Bookmark this page for all our October Workout of the Day workouts. Check in daily for your motivation and inspiration. Thank you for the continued support.


tricep exercise: overhead cable tricep extensions - brohees

TRICEPS SMASH

Tricep Overhead Extensions W/ Rope: 4 sets x 8 reps (2-0-1-0)
- rest 45 seconds
- (2 sec negative - 0 - 1 sec positive - 0)
- set up rope attachment at hip level


tricep exercise: tricep extensions overhand - bulk

TRICEPS SMASH

A1. Cable Tricep Extensions - Reverse Grip L/R: 4 sets x 8 reps
- (2 sec negative - 0 - 1 sec positive - 0)
- do not rest - immediatedly perform A2.

A2. Cable Tricep Extensions - Overhand Grip L/R: 4 sets x 8 reps
- (2 sec negative - 0 - 1 sec positive - 0)
- complete A1 & A2 left then A1 & A2 right
- rest 60 seconds


shoulder exercise: chain lateral side raises - skull king

CHAINS OF GAINS

Chained Side Lateral Raises: 5 sets x 10 reps (2.0.1.0)
- 45 second rest
- (2 second lower - 0 - 1 second lift - 0)
- adjust chain length for progressive overload (as links are lifted off ground it gets heavier)


leg exercise: walking lunges - witch

WICKED WICKED LEGS

Walking Lunges: 4 sets x for distance
- rest 60 seconds
- use distance as the goal (approx 20-30 total steps)
- never make the knee touch the ground
- if space is limited substitute w/alternating lunges


back exercise: lat pulldowns - jokebro

SUICIDE LATS 3 - INSANITY

Lat Pulldowns Wide Prone Grip - Pyramid Up: 3 sets x 8 reps (2-0-1-0)
- rest 45 seconds
- (2 second lower - 0 - 1 second lift - 0)
- start at approx 50% of max
- build up one plate/set to max (3 sets  x 8 reps)



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Category: WOD