Home Forums Leader Board "Bang It In"

6 replies, 5 voices Last updated by  Michael Slattery 2 years, 6 months ago
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    Reece Dewar

    Day one, Week one is always the hardest day, why? because you have taken the first step to change. One of the workouts I like to start with I call WOD “DOC” and here is is:

    Warm-up (Each activity conducted for 20 seconds then move to next activity (Repeat x2). Count your reps as this will be your gauge.
    Next time you do it try to increase reps.

    Russian Twist
    Alternating Heel Touch
    Plank Step-Up
    Plank Walk-Out
    Cross Crunch
    Hip Thrusts
    Alternate Quadruplet

    Now for the WOD:

    Body Weight Squats (Deep) 1 minute
    Push-Ups (full Range) 1 minute
    Box Jump or Step-Up – 24″ – 1 minute
    Plank – 1 minute
    Rapid Step-Up with Box Jump – 1 minute
    Bicycle Crunch

    Complete all activities above, Rest 2 minutes, repeat min 2 more times.

    Cool-Down: Stretch, hamstrings, chest, quads, and any other muscle you didn’t know you had!

    “Bang It In”

    Ronin079 “OUT”


    Bram Connolly

    This looks good Reece. I’m giving it a crack this weekend.


    Matthew Clements
    @Mike Charlie

    I just completed the EMOM below and fair to say squat jumps burnt out my legs early on which made the burpees fun to watch for those walking by. My thing to say when it starts to hurt “I love this s#!t”

    30 squat jumps 0-5
    15 burpees 5-10
    Max push ups 10-13


    Bram Connolly

    Yes, that kicked my arse ass well. If it fits your program try “Death by burpees”

    Death By Burpees. Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete the number of Burpees for the number of minutes on the timer. Not many people will get past 15….


    Rachel Huber

    I like that ‘death by burpees’! I have adapted a similar approach to different movements, like:

    Wall Balls – 3 different levels.

    Beginner: Every minute complete 2 then 4,6,8 etc going up in reps by 2 each minute
    Intermediate: As above with the rep scheme 3,6,9 etc
    Advanced: Again going up in the rep scheme 5,10,15,20 etc

    Assault Air Bike:

    Calories: 3,6,9,12 etc until failure!

    Simple, but you’re exposed to one movement and it won’t take long before you get a high aerobic response!


    Bram Connolly

    Lee, that wall ball workout was brutal.


    Michael Slattery

    Nice Reece – Bang this in….

    Nice little one from last week at home:

    Shoulder mobility / stretch / band distractions for at least 5-10 mins – get warm and supple – good high pull heaves / Muscle ups

    Every 2 minutes for 5 rounds:

    3 Muscle ups
    5 Wall climbs

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