WOD: November Workout Highlights

23 Exercises For The Month of November

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


leg & back exercise: sumo deadlifts skelebro

LIFTIN’ LIKE A VILLAIN

Barbell Deadlifts: 5, 5, 5, 3, 3, 1, 1, 1 reps
- 40%, 50%, 60%, 70%, 80%, 95%, 95%, 95%
- % based on 1 rep max
- 1 rep max = maximum weight lifted for 1 rep
- rest 60 to 120 seconds
- use sumo or conventional stance


chest exercise: bench press venenum

SAVAGE CHEST WORK

Barbell Bench Press: 5, 5, 5, 3, 3, 3+ reps
- rest 60-90 seconds
- build up 40%, 50%, 60%, 70%, 80%, 90%
- last set As Many Reps As Possible (3 rep minimum)


shoulder exercise: side laterals pilgrim

PLYMOUTH ROCK HARD

Dumbbell Side Lateral Raises - Drop Set: 4 Sets X 6, 10 Reps (Heavy, Lighter)
- 6 reps w/ heavy DB then 10 reps w/ lighter DB
- rest 60 seconds
- lighter DB = approx 60% of heavy DB


legs & back exercise: deadlifts conventional orc

SAVAGE ORC POWER

Barbell Deadlifts Conventional: 1 set x AMRAP @ 85% 1 rep max
Barbell Deadlifts Conventional: 4 sets x 6 reps @ 75% 1 rep max
- 1 rep max = maximum weight lifted for 1 rep
- warm up appropriately - rest 60 to 120 seconds


ab exercises: ab superset gladiator bros

MAXIMUS ABDOMINUS

A1. Ab Sprinters: 4 sets x 30 sec
A2. Mountain Climbers: 4 sets x 30 sec
- complete A1 & A2 then rest 30 seconds
- superset w/other exercises for active recovery



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Category: WOD