WOD 1: 15 minutes; if you do the WOD with the breakdown, the break down adds 5 minutes to the total time Not only was this WOD hard to get through, but I was so drained afterwards. My legs felt jelly-like and the DOMS started kicking in before the evening was over. Next day? Impressive, really, for a mere 15 minutes. For this WOD you do 3 exercises listed below and you do them nonstop for 15 minutes. For example—just about any squat he has you do is deep—and every single one of these 3 exercises incorporates a deep squat, so it is no wonder my lower body is screaming today.
I was able to complete almost 13 rounds of these 3 exercises in 15 minutes. I was actually a bit ahead of his crew. They did 12 rounds I believe. WOD 2: 18 minutes; if you do the WOD with the breakdown, the break down adds 4 minutes to the total time This WOD has two parts but both parts are done the same. You do two exercises. One round consists of each exercise done for 30 seconds with a 30 second rest period.
So one round is 2 minutes. You do 4 rounds. So after 8 minutes, there is another 2 minute breakdown in which Bob explains the next two exercises. You then do them the same way you did the first two—30 seconds on, 30 seconds off for 4 rounds. WOD 3: 15 minutes; if you do the WOD with the breakdown, the break down adds 4 minutes to the total time This WOD consists of 3 rounds. Each round contains 4 exercises and one rounds lasts 4 minutes.
The first 3 exercises are done for 45 seconds with 15 seconds of recovery and the last exercise is 60 seconds of jumping jacks. Dumbbell thrusters 45 seconds on, 15 seconds recovery Dumbbell push press 45 seconds on, 15 seconds recovery Dumbbell front squats 45 seconds on, 15 seconds recovery Jumping jacks 60 seconds.
After 3 rounds of these exercises, you immediately do 3 burpees, then straight into 1 minute and 20 seconds of dumbbell thrusters, then immediately into 45 seconds of dumbbell front squats and you end the WOD by holding a deep squat isometrically for 30 seconds.
WOD 4: 12 minutes; if you do the WOD with the breakdown, the break down adds 4 minutes to the total time Of all of the WODs this is the only one I genuinely did not like. It is very hard, but it was also painful and I will go so far as to say it could possible cause some repetitive movement injuries. It is based on AMRep—as many reps as possible in the time allotted and I will say that by the end my shoulders were in some serious agony. You repeat two exercises for 12 minutes, non-stop, as many rounds as you can push out.
I hated it and I will probably never do this WOD again. Just to be clear—I love all the others and will probably come back them frequently. The two moves are single arm push presses and goblet squats.
One round is 10 single arm dumbbell push presses 10 each arm and 10 goblet squats. However, before you begin the rounds, you do 30 burpees. The clock starts when you start the burpees. As soon as you finish your 30 burpees you jump straight into your AMrep of rounds. When the 12 minutes is up, he brings you right to the ground for about a minute of push ups. After you finish 3 rounds of the above exercises, Bob has you do 3 rounds of just goblet squats.
Each round is 30 seconds and there is no allotted reps—you just do as many goblet squats as you can in 30 seconds. You get 15 seconds to rest between each round.
For the final round, at the end of the 30 seconds, he has you stay in the very low, deep squat and just hold isometrically for a while. WOD 3: 14 minutes; if you do the WOD with the breakdown, the break down adds minutes to the total time This WOD has two parts. Each part does 5 rounds of 4 different exercises.
Each exercise is done for 15 seconds. This WOD starts out not seeming too difficult, but by the end of each part 4th and 5th rounds my core was in pain! Like this: Like Loading Software Images icon An illustration of two photographs. Images Donate icon An illustration of a heart shape Donate Ellipses icon An illustration of text ellipses. The skinny rules : the simple, nonnegotiable principles for getting to thin Item Preview. EMBED for wordpress.
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