Wednesday WODs

Original Post: https://www.americanpartisan.org/2020/01/ap-fitness-challenge/
Update: https://www.americanpartisan.org/2020/08/wednesday-wods-12/
In keeping with the spirit of the AP Fitness Challenge, I decided to post a Workout of the Day (WOD) every Wednesday to give you, the readers, a challenge to complete. I will be doing them beforehand and posting my results with the WOD. These WODs are not original, new or super secret. You can find lists and lists on the internet and adapt them to what equipment you have – or even if you have no equipment at all. I personally love the book Cross Training 101: Build the Ultimate Athletic Physique, which is where many of the WODs are coming from (I may modify some slightly to make them more relevant to our purposes).
Of course, modify the exercise as needed (i.e. if you cannot run, walk; if you cannot do a push up, do a modified pushup with your knees down OR a wall push up, etc)
Let’s first go over some basic types of WODs:

  • As Many Reps As Possible (AMRAP) – Within a certain time constraint, complete as many rounds of exercises as possible
  • Every Minute on the Minute (EMOM) – Within a certain time constraint, complete the exercise(s) at the beginning of every minute
  • For Time – Complete the workout in the quickest time possible and record your time
  • Tabata – Style of interval training where you exercise for 20 seconds and rest for 10 seconds for a total of 8 rounds
  • To Failure – Doing reps until you physically cannot do another one
  • Pyramid Set – Increasing the number of reps incrementally and then working back down from the peak (i.e. 1-2-3-2-1)

WOD
This WOD, as the last several have, comes from WODWell. I highly recommend you check out their site because they have great WODs and you can separate it out by the type of equipment that you have at your disposal.

For Time

  • 15-12-9 reps of:
  • Push-Ups
  • Rucksack Sumo Deadlift High-Pulls (30/20 lb)
  • Rucksack Thrusters (30/20 lb)
Rest 1 Minute
Directly into, 9-12-15 reps of:

  • Rucksack Thrusters (30/20 lb)
  • Rucksack Sumo Deadlift High-Pulls (30/20 lb)
  • Push-Ups
The workout begins with a 15-12-9 rep scheme. This means athletes will perform 15 Push-Ups, followed by 15 Rucksack Sumo Deadlift High-Pulls, and 15 Rucksack Thrusters. As soon as athletes finish their 15th Rucksack Thruster, they will start back at the top and perform 12 Push-Ups. 12 Backpack Sumo Deadlift High-Pulls, and 12 Rucksack Thrusters. Repeat this with 9 reps of each, and then rest 1 minute.
After a minute of rest, athletes will work through 9-12-15 Backpack Thrusters, Rucksack Sumo Deadlift High-Pulls, and Push-Ups following the same rep breakdown as above!
Score is the time on the clock when the last round of the Push-Ups is completed.
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By Published On: February 24, 2021Categories: Fitness and Health, Patriotman, Training2 Comments on Wednesday WODs

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About the Author: Patriotman

Patriotman currently ekes out a survivalist lifestyle in a suburban northeastern state as best as he can. He has varied experience in political science, public policy, biological sciences, and higher education. Proudly Catholic and an Eagle Scout, he has no military experience and thus offers a relatable perspective for the average suburban prepper who is preparing for troubled times on the horizon with less than ideal teams and in less than ideal locations. Brushbeater Store Page: http://bit.ly/BrushbeaterStore

2 Comments

  1. spaceman February 24, 2021 at 22:47

    Hey Bro. not easy to eek out a living in the northeast. Doesn’t seem to be many of us up here. But we are not alone, or outnumbered. our rightful representation as been stolen from us, for many years. Me thinkz the truth is spreading, daily. Keep up the good work
    spaceman

    • Patriotman February 25, 2021 at 05:46

      Amen to that. Thanks for the encouragement – you keep you head up too, no matter how many idiots surround us!

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