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

These WODs are not intended to be full workouts but as exercises or techniques to add to your existing workouts.

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GLUTES FROM OLYMPUS

Kettlebell Single Leg Stiff Leg Deadlift
4 sets x 10 reps (3-0-1-0) rest 45 seconds
- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift - 0)
- increase difficulty - never rest the swinging leg on the ground

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SUICIDE LATS 3 - INSANITY

Lat Pulldowns Wide Prone Grip - Pyramid Up
3 sets x 8 reps (2-0-1-0) rest 45 seconds
- (2-0-1-0) = (2 sec negative - 0 - 1 sec positive/pull - 0)
- start at approx 50% of max
- build up one plate/set to your max (3 sets x 8 reps)

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A MEAN CHEST SWOLEZ

A. Dumbbell Chest Flyes - Run Rack Up
6+ sets x 8 reps (2-0-1-0)
- rest 45 seconds
- (2-0-1-0)=(2 sec lower - 0 - 1 sec press - 0)
- start with 40% of max
- keep increasing dumbbells 5lbs/set until max

B. Dumbbell Chest Flyes - Run Rack Down
4+ sets x 8 reps or failure (2-0-1-0)
- no rest
- at max decrease 10lbs/set
- exchange dumbbells at rack with next pair

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SQUATS OF PAST, PRESENT & YET TO COME

A. Barbell Squats - Pyramid Up
6 sets x 5 reps
- 40%, 50%, 60%, 65%, 75%, 85% of 1 rep max
- rest 60 to 90 seconds

B. Barbell Squats - Lighter/Volume
3 reps x 10 reps
- use 65% of 1 rep max
- rest 60 seconds

C. Bottoms Up Half Squats - Overload
3 sets x 2 reps
- use 110% of 1 rep max
- rest 90 seconds
- set up safety pins/bars 2” above belly button
- start from pins in bottom position

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OH HOLY PIPES

Cable Hammer Curls With Rope
4 sets x 10 reps + drop set (2-0-1-0)
- (2-0-1-0) = (2 sec lower - 0 - 1 sec curl - 0)
- rest 45 seconds (no rest between drop set)
- drop set = drop 20%/set - 10 reps or failure

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DENSE WINGS, YA BUDDY

Cable Lat Pulldows With Rope To Eyes
4 sets x 10 reps (3-0-1-0)
- rest 45 seconds
- (3-0-1-0) = (3 sec negative - 0 - 1 sec positive/pull - 0)
- pull the rope apart - keep it apart while lowering
- pull towards eyes (hands end at eye level)

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JUST SHRUG AWAY 3

Dumbbell Shrugs - Run The Rack
5± Sets X 10-5 Reps
- rest 45 seconds
- run the rack up - 10lbs/set - start at 40% max
- perform 10 reps or failure
- continue increasing weight until 5 rep failure

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REINDEER CHEST GAINZ

Barbell Bench Press
5 Sets X 5 Reps
- rest 60 seconds
- approx 85% of 1 rep max
- build up with warm up sets of 5 reps each

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THE DARTH LIFT FORCE

Barbell Deadlifts With Bands
5, 5, 5, 3, 3, 3, 1, 1, 1 reps
- rest 60-90 seconds
- only use 25 & 45lb plates
- resistance bands overload muscles
- at the top of lift for future training

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HAMSTRING BACON BELLIES

Barbell Stiff Legged Deadlifts
4 sets x 10 reps (3-0-1-0)
- rest 45 seconds
- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift - 0)
- no rest at bottom - tap the ground and lift
- imagine closing the door with your butt - keep it high and out

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GYPSY VOLUME TRAINING

Dumbbell Shoulder Press
10 sets x 10 reps
- rest 45 seconds
- use 12 rep max for weight selection
- use the same weight for all sets

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JACKED BACK

Barbell High Pulls Snatch Grip
4 sets x 6 reps
- rest 60 seconds
- use less hips and more upper back
- build up appropriately

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SLOW MOFO

Barbell (Sumo) Deadlifts
4 Sets X 6 Reps (4-0-1-0)
- rest 45 seconds
- build up: 40%, 50%, 60%, 60%, 60%, 60%
- percentages are based on deadlift 1 rep max
- (4-0-1-0) = (4 sec lower - 0 - 1 sec lift - 0)
- choose your preferred deadlift stance

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REINDEER GAINZ

Sled Pulls With Harness
4 sets x 1 lap
- rest 60-90 seconds
- build up: 50%, 65%, 80%, 90%, 90%, 90%, 90%
- 1 lap = 30-40 yards (±100 ft)
- substitute with sled push if necessary

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CHISELIN’ THEM BOULDERS

Leaning Dumbbell Side Lateral Raise L/R
4 sets x 8 reps (2-0-1-1)
- rest 60 seconds
- (2 sec lower - 0 - 1 sec lift - 1 sec pause at top)
- the lean increases the range of motion

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WIDE SCREEN LATS

Cable Lat Flyes
4 sets x 10 reps (3-0-1-0)
- (3 sec negative - 0 - 1 sec positive -  0)
- rest 45 seconds
- pull hands towards glutes (behind you)

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IT’S OVERLOADIN’ TIME

Barbell Rack Pulls (Off Blocks/Rack)
5, 5, 5, 3, 3, 1, 1, 1 reps
- 40%, 50%, 60%, 75%, 90%, 100%, 100%, 100%
- percentages are based on deadlift 1 rep max
- rest 60-120 seconds
- set up barbell just below knees (sticking point)
- use your deadlift stance (sumo/conventional)

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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

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JINGLE FRICKIN’ BELLS

Kettlebell (KB) Shoulder Press L/R
5 sets x 8 reps (2-0-1-0)
- rest 60 seconds
- (2 second lower - 0 - 1 second lift - 0)
- perform 8 left presses while other KB is racked, then perform 8 right presses

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