Category Archives: WODs

WOD #3

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So this time we blasted our arms and back with this workout.

Five sets of each exercise, 20 sec rest between sets and no rest between exercises.

1. Bent over row – 12 reps (25 lb bumper plates each side)
2. Hammer curl – 12 reps ( medium high weight )
3. Lower back extension – 15- 20 reps ( 25 lb medicine ball )
4. Tricep extension over head – 12 reps ( 60 lb dumb bell )
5. Wide arm pullups [lower body completely] – 10 – 12 reps (body weight)
6. highest tension resistance band [ full range of motion ] – 20 reps

After doing the 6 exercises, do 4 – 5 sets of the next 2 exercises to finish.

1b. Single arm dumbell row – heavy weights – 6 reps
2b.TRX tricep extension – 10 reps

This should provide a very good back and arm exercise. At least my arms and triceps felt it.

WOD #2

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Warm-up – perform until your arms are dead….

1. dumbbell hammer curls
2. TRX tricep extensions

Main Course – 3 Stations, do all 3 stations consecutively without rest.

1st Station – perform 6 each

1. 25 Plate a side barbell high pulls
2. 30 lb ball slams
3. 40 lb dumbbell burpees

2nd Station – perform 6 each

1. 45 lb Plate a side barbell high pulls
2. 20 lb ball slams
3. 20 lb dumbbell burpees

if 45 lb high pulls is too heavy, perform 15 each of ball slams and 20 lb dumbbell burpees.

3rd Station – perform 12-15 reps with TRX Band

Perform 1 -3 in order for 1 rep.
1. knee ins
2. Pike
3.Pushup

Cardio

1. Spar

Easy WOD as they said. Now enjoy.

WOD #1

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Well thought I would start keeping  track of some WOD’s we do at SAMPA gym located in Richmond B.C, Canada. It’s near Ironwood Mall on Steveston. The actual address is #150-11960 Hammersmith Way.

So we’ve done some WODs before (Workout Of the Day) but thought I would start keeping a journal.

So yesterday our WOD was fairly simple, it involved a barbell and bumper plates, and a TRX band.
It was a ladder WOD so we went in increments of 2 from 2 – 16.

1. Squat thruster to overhead raise with 25 lbs bumper plates on each side.

2. Atomic pushups with the TRX band.

Perform each one and repeat up the ladder until finished.

If you want you can throw in TRX jump squats at the end.

Have fun and enjoy.