Bookmark this page for all our May 2017 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.
MOST SAVAGE WALK
Double Barbell Farmer’s Walk
4 sets x 40ft walks rest 120 seconds
- load both bars evenly & with clips - lift & walk
- build up gradually to peak set (peak set x4)
- if barbell tips - put both down - lift & continue
GRRREAT EXPECTATIONS
A. Barbell Bench Press
4 sets x 8 reps (75% 1rm) rest 60 sec
B. Barbell Bench Press - Extended Sets
2 sets x 8, 4, 2 reps (75% 1rm)
- 8 reps, 15 sec rest, 4 reps, 15 sec rest, 2 reps, 60 sec rest
SQUAT FOR SOMETHING
Barbell Squats
5 sets x 8 reps - rest 60 seconds
- warm up & build up to 5 working sets
- approx 75% 1 rep max or 8 tough reps
THUNDER CHEST HOOO!
Barbell Bench Press
4 sets x 10 reps - rest 60 seconds
- warm up and build up appropriately
- 4 working sets of same weight - approx 75% 1RM
TRI THESE HOT PIPES
Cable Tricep Extensions Compound Set
5 sets x 12,12 reps (outward & downward)
- use approx 30% resistance - light weight
- perform prior to bench to warm up triceps
SKELE-BUSTERS
Barbell Deadlifts (Sumo)
4 sets x 10 reps, rest 60-90 seconds
- warm up & build up to 4 working sets
- sumo or conventional - approx 12 rep max
QUADS OF THICKNESS
Barbell Hack Squats
4 sets x 8 reps rest 60-90 seconds
- start lift with bar behind the body
- warm up & build up appropriately
CHEST OF THE DRAGON
Dumbbell Floor Chest Press
4 sets x 10 reps (2-0-1-0) rest 45 seconds
- (2-0-1-0) = (2 sec lower - 0 - 1 sec press - 0)
- back on floor with knees bent or legs flat
FILTHY SICKLES
Medicine Ball Woodchoppers L/R
4 sets x 60 seconds (30 seconds/side)
- similar to russian twists but diagonal motion
- left shoulder to right hip - right shoulder to left hip
OH THOSE RUSSIANS
Medicine Ball Russian Twists
4 sets x 45 seconds - rest 45 seconds
- rainbow like motion from hip to hip - tap ground
- can substitute ball with kettlebell, plate or dumbbell
DELTA PUNISHMENT OOH RAH
Cable Front Shoulder Raises L/R
4 sets x 8 reps (2-0-1-1) rest 45 seconds
- (2-0-1-1) = (2 sec lower - 0 - 1 sec lift/raise - 1 sec peak hold)
- hold for 1 sec at peak contraction
2 ROW OR NOT 2 ROW
Seated Cable Lat Rows L/R - 2 Pull 1 Lower
4 sets x 8 reps (4-0-1-0) rest 45 seconds
- (4-0-1-0) = (4 sec lower - 0 - 1 sec lift/pull - 0)
- pull 2 hands & lower 1 hand - left side then right side
DON’T MESS WITH THE HEX
Trap Bar (Hex Bar) Deadlifts
5 sets x 5 reps - rest 60-90 seconds
- use raised bar handles to target more quads
- warm up & build up appropriately
USE THE LATS FORCE
Lat Pulldowns w/Rope On Incline Bench
5 sets x 8 reps (2-0-1-0) rest 45 seconds
- (2-0-1-0) = (2 sec lower - 0 - 1 sec lift/pull - 0)
- exercise focus is full range of motion - no cheating