Let’s Get Strong

Upgrading a Workout Program

At present, I am using about 30 different personal training programs for my clients.  I’ve written about 100 workout programs in total.  Some have gone through complete rewrites such as the popular Everyday Strength and Lower Body Symmetry Programs.  This month I am going to investigate our Let’s Get Strong Program.  Find out why it’s not as popular as others.

Often the problem is that program’s title isn’t a good fit for the workouts.  No one better than you to suggest a new title — what would you suggest?

Let’s Get Strong

The Original Program (e.g. Current Version)

WOD 50 – Burn & Turn

October 21, 2017.  Massive updates made — see how we I rebuilt this workout.

5 Rounds

  • Ring Dips 10
  • Farmers Carry 60 seconds
  • Grip Roller 120 seconds (45 lbs)

3 Rounds

  • 30 Tricep exercising tubing extension
  • 15 cal Ski Erg

8 Rounds

  • 30:30 Heavy Bag & Burpees

WOD 51 – Beach Comber


W/U- 2 Round: Dumbbell Row and Good Morning 35#, 25 banded lat pull down purple band
3 Rounds
8-12 Bent-over Row 65# + Chains
6-8 – 1 Arm Dumbbell preacher curl 30#
20 40# Sandball Shoulder Clean
3 Rounds
Pullup-sphere Pullups or holds 4-6 Reps
10 A’s and 10 W’s Exercise Tubing Black Band
3 Rounds: No Rest
10 3 inch Slosh Pipe Good mornings
16 Slosh Pipe Bentover Oblique Twists

WOD 52 – CoreFit Max

Workout continues until you can’t hit the hub.
Hub: TRX Burpee 10 in 30s
Spokes (Rest 45s):
One arm Low Rollout to press 15 L/R
One leg Spider man Pushups 15 L/R
Ring Iron Cross 1 Leg Pushup 8 L/R
Knees to Feet 10

 

WOD 53 – Ropa 360

Battle Rope and Step 360
Tabata: Alternating Plyo Step 360 Lunges with rope undulation
Boxing Pads 3:00
Tabata: Saddle Jumps step 360 & rope chest fly
Boxing Pads 3:00
Tabata: Two Hand Step 360 Jump Slams
Boxing Pads 3:00

WOD 54 – Moka I

Beta – Metcon
3 Rounds – 15minutes
GHD Oblique Band Situp 12 L/R
Reverse Hyper SandBell Raise 20 20#
3 Rounds – 12 minutes
Reverse Hyper Oblique Mace Press 10L/10R
Valslide Spider Man Pushups 25
10reps-1rep – 15 minutes
Sandbell Burpees
Sand Ball Cleans

WOD 55 – Linda

10-1 for time
0.75 x BW Cleans
BW Bench
1.5 x BW Deadlifts

WOD 56 – Moka II

3 Rounds -10 minutes
1A) GHD Banded Reverse Lift Green 15 reps
1B Mace Barbarian Lunges 10L/10R
4 Rounds 15 minutes
2A) GHD Ham Raise 3 x 12
2B) 1 Leg Mace Deadlifts 35# 8/8
5 Rounds – 15 minutes
3A) Mace Decline Bench Situps 3x 20
3B) Palov Band Press 3x 20

WOD 57 – Stone Wall

Core and BB Clean- Four rounds
12 x 150 Clean into Front Squat
Barbell OH Lunge 8 x 8
Barbell Rollout 8 or High Low Plan

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