Bookmark this page for all our May 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.
SAVAGE CLIMBERS
Mountain Climbers
4 sets x 45 seconds rest 45 seconds
- keep intensity high - alternating feet quickly
- add at the end of a circuit or super set
BICEPS OF THE APOCALYPSE
A. Barbell Lap Curls - Pyramid Up
4-6 sets x 15-3 reps
- keep increasing the resistance each set
- stop once you can only complete 3 reps
B. Barbell Lap Curls - Pyramid Down
4-6 sets x As Many Reps As Possible (AMRAP)
- at 3 rep max perform as many reps to failure
- reduce the resistance and perform amrap/ set
HERCULES PUNCH
Dumbbell Shoulder Punches
4 sets x 8 reps - rest 45 seconds
- extend one dumbbell while holding the other
- variations: alternating or double punch
MOST SAVAGE WALK
Double Barbell Farmer’s Walk 4 sets x 40ft walks
- rest 60-120 seconds
- load both barbells evenly with clips, lift & walk
- build up gradually until peak weight (repeat 4x)
- if barbell tips - put both down, lift & continue
PYRAMID BENCH GOD
A. Bench Press - Pyramid Up
add 20lbs x 8 reps/ set to peak
- rest 60 seconds
B. Bench Press - Pyramid Down
reduce 20lbs x 8 reps/ set to failure
- no rest
- use the same plate increments either 10lb or 25lb plates
SAVAGE PIPES OF EGYPT
A1. Laying Bicep Hammer Curls w/ Rope
4 sets x 12 reps
- 2 second negatives
A2. Pharaoh Push Ups (Or Close Grip Push Ups)
4 sets x reps to failure
- no rest between sets
FLEXIN’ CHAINS OF CHAOS
Chains Bicep Curls
5 sets x 10 reps
- adjust chain length for weight distribution
- heavier as each link is lifted off the ground
- chain swing activates stabilizer muscles
PRESS THE HEAVENS
Db Alternating Shoulder Press
5 sets x 6 reps (2-0-1-0)
- 2 second negatives
- 6 reps = 6 reps each arm
OLYMPIAN GLUTEY DUTY
60 Seconds/Set X 4 Sets
A1. Kb Single Stiff Leg Deadlifts L/R
A2. Kb Bulgarian Split Squats L/R
A3. Kb Deadlifts
-3 second negatives
- if you fail rest until next exercise
- complete A1(L), A1(R), A2(L), A2(R), A3 - rest 60s
- use same kettlebells (kb) or dumbbells
- use a timer w/ buzzer (or 10 reps)
ROCK HARD LAT SPREADIN’
Cable Lat Pushdowns
4 sets x 8 reps (3-0-1-1) + drop set, rest 45 seconds
- (3 sec lower - 0 - 1 sec lift/pull - 1 sec bottom hold)
- drop set = reduce 20% each set, eg: 100, 80, 60, 40lb w/ no rest
TRAP CITY B!TCH
Barbell Shrugs
Pyramid Up - 5 reps/set to max
- build up using 45lb & 25lb plates - rest 60 seconds
Pyramid Down - reps to failure/drop set
- drop set - reduce same increments as build up - no rest
BEAST OF BURDEN
Sled Pulls
Sets to Failure
- one sled pull length = one set
- add a plate (45lb)/ set - continue until failure
- rest 60s between sets
SLAUGHTERING ARMS
A1. Dumbbell Overhead Tricep Extensions
8 sets x 8 reps
A2. Dumbbell Bicep Hammer Curls Press
8 sets x 8 reps
- 8th rep has to be challenging - no rest between sets
- warm up sets do not count
JUMP AROUND
Box Jumps
6 sets x 1-3 reps
- 90% Max Height
ME FAST & ME STRONG
Barbell Bench Press w/ Bands
6 sets x 5 reps - rest 60 seconds
- approximately PR tension: 40% at bottom; 70% at top
- reps are to be performed explosively
OMEGA FRONT DELTA
Dumbbell Front Raises - Neutral Grip
4 sets x 8 reps (2-0-1-1) rest 45 seconds
- (2 sec lower - 0 - 1 sec lift - 1 sec pause at top)
- strict form - no body english
HAMMERS FROM VALHALLA
Dumbbell Hammer Curls - Rack Runs
A. Run Rack Up: 6 reps/set - increase 5lbs/set
B. Run Rack Down: AMRAP/set - decrease 5lbs/set
AMRAP = As Many Reps As Possible - rest 30 seconds
NO BULL LAT SPREAD
Cable Lat Flyes
4 sets x 10 reps (3-0-1-0) rest 45 seconds
- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift/flye - 0)
- flye movement towards glutes
LAT ORDER 66
Seated Cable Lat Rows w/ V-Handle
6 sets x 11 reps - rest only 30 seconds
- use the same weight for all sets
THE DARTH LIFT FORCE
Barbell Deadlifts With Bands
5, 5, 5, 3, 3, 3, 1, 1, 1 reps - rest 60-90 seconds
- resistance bands overload muscles at the top of lift for future training
CHAINS OF OLYMPIA
Barbell Deadlifts With Chains
5 sets x 3 reps
- affix chains to overload at top of lift
DELT SMACKETH-DOWN
Leaning Dumbbell Side Lateral Raises L/R
4 sets x 8 reps (2-0-1-1)
- 2 second negatives, 1 second pause at top