• Workouts

    the secret sauce

Our Method

Coming up or researching new workouts can be a giant PITA, so we decided to steal a page from the GoRuck community and use a dedicated “Cadre” for a week at a time. The Cadre is the boss, that means what they say goes. If they decide we’re going to do 100 burpees and run a mile 3 times (no, that really happened) then you embrace the suck and take it one rep at a time until you finish.

Anyway, since there are 4 of us it works great, we use the same order month after month and it reduces a lot of the headaches of having to plan tedious workouts since you’re technically only designing 4 – 5 workouts once every month and the rest of the time you show up and do what you’re told.

Our workouts are getting more and more challenging as time goes on and as we progressively get stronger both mentally and physically. The mental game is just as important if not more important at times as the physical strength or endurance depending on the workout.

There’s an unspoken rule with our group, that is you never want to be known for having easy workouts when you’re Cadre. This mindset has turned into us creating ridiculous workouts that will hopefully have the rest of the group crawling by the end of it.

WOD Key

The Bicep Score is a 1-5 ranking of the WOD difficulty where 1 is the easiest and 5 is the toughest. We do this to help everyone pick a workout that’s best for them for that particular day.

We include our time on each workout. Obviously you may be faster or slower than us. But hopefully after a couple workouts you can get an idea of that so you can just use our time as a baseline.

We also indicate if the workout of the day is mainly a CardioWeights or HIIT type of workout. And if there is a focus on particular area of the body we’ll indicate that as well (for example if it’s a HIIT workout with a bunch of pushups and bicep curls we’ll say “HIIT – upper body”).

Cardio usually consists of either running, rowing, stair machine, etc. or a combination of all those things (but no weights) to increase your heart rate to make your heart stronger.

Weights consists of utilizing dumbbells, barbells, machines or body weight to increase strength.

HIIT stands for High Intensity Interval Training and it’s a mixture of cardio and weights. It gives the benefits of increasing heart strength and endurance while also increasing muscular endurance at the same time. It’s very effective.

We love getting feedback on our workouts so feel free to comment.

WODs

Workout #556

May 6, 2019/by

Workout #555

April 24, 2019/by

Workout #554

January 4, 2018/by

Workout #553

January 3, 2018/by

Workout #552

January 2, 2018/by

Workout #551

December 21, 2017/by

Workout #550

December 20, 2017/by

Workout #549

December 19, 2017/by

Workout #548

December 18, 2017/by

Workout #547

December 15, 2017/by

Workout #546

December 14, 2017/by

Workout #545

December 13, 2017/by

Workout #544

December 12, 2017/by

Workout #543

December 11, 2017/by

Workout #542

December 8, 2017/by

Workout #541

December 7, 2017/by

Workout #540

December 6, 2017/by

Workout #539

December 5, 2017/by

Workout #538

November 30, 2017/by

Workout #537

November 28, 2017/by

Workout #536

November 27, 2017/by

Workout #535

November 24, 2017/by

Workout #534

November 22, 2017/by

Workout #533

November 21, 2017/by

Workout #532

November 20, 2017/by

Workout #531

November 16, 2017/by

Workout #530

November 15, 2017/by

Workout #529

November 14, 2017/by

Workout #528

October 24, 2017/by

Workout #527

October 18, 2017/by

Workout #526

October 17, 2017/by

Workout #525

October 16, 2017/by

Workout #524

October 13, 2017/by

Workout #523

October 12, 2017/by

Workout #522

October 11, 2017/by

Workout #521

October 10, 2017/by

Workout #520

October 9, 2017/by

Workout #519

October 5, 2017/by

Workout #518

October 3, 2017/by

Workout #517

October 2, 2017/by

Workout #516

September 29, 2017/by

Workout #515 – Leg Day Baby

September 28, 2017/by

Workout #514

September 26, 2017/by

Workout #513

September 26, 2017/by

Workout #512

September 22, 2017/by

Workout #511

September 21, 2017/by

Workout #510

September 20, 2017/by

Workout #509

September 19, 2017/by

Workout #508

September 18, 2017/by

Workout #507

September 17, 2017/by

Workout #506

September 14, 2017/by

Workout #505

September 13, 2017/by

Workout #504

September 12, 2017/by

Workout #503

September 11, 2017/by

Workout #502

September 8, 2017/by

Workout #501

September 5, 2017/by

Workout #500

September 1, 2017/by

Workout #499

August 31, 2017/by

Workout #498

August 30, 2017/by

Workout #497

August 29, 2017/by

Workout #496

August 28, 2017/by

Workout #495

August 24, 2017/by

Workout #494

August 23, 2017/by

Workout #493

August 22, 2017/by

Workout #492

August 21, 2017/by

Workout #491

August 18, 2017/by

Workout #490

August 17, 2017/by

Workout #489

August 16, 2017/by

Workout #488

August 15, 2017/by

Workout #487

August 14, 2017/by

Workout #486

August 11, 2017/by

Workout #485

August 10, 2017/by

Workout #484

August 9, 2017/by

Workout #483

August 8, 2017/by

Workout #482

August 7, 2017/by

Workout #481

August 3, 2017/by

Workout #480

August 2, 2017/by

Workout #478

July 24, 2017/by

Workout #477

July 21, 2017/by

Workout #476

July 19, 2017/by

Workout #475

July 18, 2017/by

Workout #474

July 17, 2017/by

Workout #473

July 15, 2017/by

Workout #472

July 13, 2017/by

Workout #471

July 11, 2017/by

Workout #470

July 10, 2017/by

Workout #469

July 7, 2017/by

Workout #468

July 6, 2017/by

Workout #467

July 5, 2017/by

Workout #466

July 4, 2017/by

Workout #465

July 3, 2017/by

Workout #464

July 1, 2017/by

Workout #463

June 28, 2017/by

Workout #462

June 27, 2017/by

Workout #461

June 24, 2017/by

Workout #460

June 23, 2017/by

Workout #459

June 21, 2017/by

Workout #458

June 20, 2017/by

Workout #457

June 19, 2017/by

Workout #456

June 16, 2017/by
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