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.

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

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)