Tag: Air squat

At Survival Fitness.

Warm-up

30 reps each:

• High knees
• Zombie kicks
• Squats
• Push-ups
• Jumping jacks
• Butt kicks
• Mountain climbers
• Standing bicycles

If you finish before everyone else, do 30 jumping jacks on the minute every minute until everyone is done.

WOD

Using a deck of cards, one card will be flipped over at a time for 40:00.

Suits:

• ♣ – Now and Laters (4 count plyo lunges – 2 each leg)
• ♠ – Plank (1 minute)
• ♦ – Pull-ups (ring rows)
• ♥ – Burpees

Ranks:

• Ace – 14
• King – 13
• Queen – 12
• Jack – Pick another card and double it, also using the suit of the new card
• 10 through 2 – face value

So…for example when a King of diamonds came up we did 13 ring rows. If a jack (any suit) comes up, another card is flipped. If the next card was the 9 of clubs that would be 9 x 2 = 18 Now and Laters, which themselves consist of 4 lunges, so we would have 72 lunges! As you can see, things add up fast. Oh, and plank is always one minute unless a jack is involved and it would become 2 minutes. If you picked the ace of spades you wouldn’t have to do 14 minutes of plank!

In the 40:00 time limit I finished 30 of the 52 cards. High counts (not total for the workout) were 68 lunges (42 another time), 42 burpees (I think it was 3 hearts in a row), and 28 ring rows. Somewhere is the middle of the WOD I switched from plyo lunges to regular lunges.