I’m headed to Madrid, Spain for the next 3 days. CF Singular Box has a great weekend of strength on tap. We’ll be holding 2 seminars(one Saturday and one Sunday) for over 100 people combined! Really looking forward to this CF Strongman trip!! If you’re in the area on Friday evening we’d love to meet you. Come by the box after 4:30pm.
Keg Carry x 100′ with a turnaround at 50′ (no drops allowed)
Overhead DB carry x 100′ with a turnaround at 50′ (no drops allowed)
Goal on the keg carry is BWT or more. Goal on the DB’s is 50% BWT/hand.
Scale as needed. Post all loads and times to comments. Share video of your squats.
Here are my friends, Pat Sherwood and Miranda Oldroyd hitting some zercher squats.
Rob’s WODs for 12/3/13
Part 1—Split snatch practice up to 225 pounds. Then 3 split snatch touch-n-go reps at 195 x 4 sets. Then 2 split snatches at 195, 4 strict deficit handstand pushups(shoulders to hands), and 6 CTB pullups x 3 rounds. Time was 2:56.
4 hours separated parts 1 and 2.
Part 2—7 strict DB seated overhead presses EMOM x 10 (60′s up to 75′s per hand)
For this workout I used 275 on the split jerk for rounds 1-3 and then I went up to 295 for rounds 4-6 and finally up to 315 for rounds 7-10. I should have used 315 from the beginning as it wasn’t as hard as I thought it would be. The deadlift should be VERY difficult in the later rounds. If you cannot do a muscle up substitute 4 chest to bar pullups and 4 ring dips.
My score was 20:40.
Scale as needed. Post loads and times to comments.
Single arm DB press x 2 reps each side @ 75% BWT (for this movement you will pick up the DB from the ground with 2 hands and then press with with one hand. Alternate between right and left.
5 rounds for time
Mike Jenkins was exceptional at both of these movements. This workout is in memory of our good friend who passed away yesterday. My deepest sympathies to Mike’s wife and his family. He was truly a gentle giant with a heart of gold.
7 down to 1 of atlas stone over 48″ bar with 5 strict handstand pushups between rounds.
Men @ 215 stone
Women @ 130 stone
Scale as needed. Post loads and times to comments. The weights listed are for VERY strong athletes—do not be intimidated. Make it appropriately difficult.
Rob’s Workout 11/26/13—-YMCA Tuesdays
Bench press speed work–each of these sets was as fast as I could possbly move the barbell for the given reps. The way its written I did 135 for 3 reps, rested about 1 minute, and repeated for 3 rounds.
135 x 3 x 3
185 x 3 x 3
225 x 3 x 3
275 x 2 x 3
315 x 1 x 3
Then I did a single drop set on the bench.
315 x 1, 275 x 3, 225 x 5, and 185 x 10.
I finished the workout with DB bent over rows @ 100 pounds. 8 reps per hand down to 4 reps per hand by 1′s. No rest in between sides.
Scale as needed. Post loads and times to comments.
This is the workout that I completed during lunch at the CF Strongman seminar at RCFN.
Here is a question that I’d like answered—should I make this website a chronicle of my own personal workouts or should I program it separately? There are lots of people emailing and asking for me to simply make this my daily wod journal. What are your thoughts?
Just won Pennsylvania’s strongest man masters division.this stuff works..
Here is a study from one of the NSCA journals that readers of StrongmanWod may be interested in. It found that heavy circuit training using 6RM loads was as effective as traditional strength programs that include long rest periods between sets in building strength, power, and muscle mass. But it also found that athletes performing heavy circuit training lost more body fat than those following a typical strength training program. The heavy circuit training program is similar to many of the workouts on this website such as the one that this comment is posted on.
Thanks for the great workouts!
Rob, I wanted to thank you for the site. I follow your programming as best i can around what I have to do/coach at my box. Your “move heavy objects” philosophy was manifest this weekend at the Oregon CrossFit Games. In the scaled division I took 2nd and 4th on the two barbell WODs and finished top ten. I never would have thought I’d do that well. Thanks for the site and inspiration. Oh yeah, while there I also bought an axle and am pumped for your cert this coming Saturday.
Thanks to StrongmanWOD, I smashed the atlas stone ladder at the All Cities Open this weekend. The WOD was get 5 stones over a yoke set to 45″ as fast as possible, the weights of the stones were 116#, 142# ,173#, 207# ,246#. I had never lifted a stone heavier the 130#, but using your instruction and watching your stone videos the 246# felt like a pebble! My time for the ladder was 28 seconds, placing 2nd. Thanks again brother!!! Look forward to more! If I can find a video I will post it.
My trainer at CrossFit Geelong got me on here. If he was a chick, I reckon he’d have posters of you on his ceiling – always raving about SMW and what you write up. Have been scaling a lot of stuff, but love mixing it up with my regular CF workouts. The Yoke work looks rad – may have to invest!
Ionel ‘Yonny’ Mierla East Geelong, Victoria AUSTRALIA
Got to see you and your crew in CO Springs and took the Strongman teachings back to Chicago to CrossFit Barrington and Underground Performance. My lacrosse kids love the tire flips and always shudder when I break out the stones and axles. Many Thanks!
Chris Bluse, Crossfit Barrington
Shoutin out from Dublin Ca. CSA CrossFit. Love Strongman Wods and have been using them in our strength classes- people are loving it!
Jessica F, Dublin, CA
It’s The Don rocking it up down in Stillwater, Oklahoma @ CrossFit Stillwater. This programming is great! This week I’ve programmed “StrongMan Week” at my box with nothing but strongman WODs
The Don, Stillwater, OK
Love the site. Been throwing your wods in when I can. Located not far away in Hartford…Quick question for you. What do you use when you fill a keg? Is it water and gravel? Thanks for the awesome site!
I dont do all the WODS, guess i cherry pick the ones that fit into my regular programming. Love the WODS and definitely make me think and work harder. Thank you for sharing.
Carl, Crossfit Lee Summit, MO
I’m in Buffalo, NY. I love this site, it’s some of my favorite programming, but me and my buddies are seriously lacking in equipment (we’re saving up, but it’s a long list: yoke, prowler, etc.) so a lot of the WODs are not possible, but I do what I can..
Joe, Buffalo, NY
Thank you for the informative and exceptionally fast reply. I'll be honest, when I used the contact form on StrongmanWOD to ask about the stone molds, I didn't expect that one of the individuals responsible for inspiring me to completely devote my training towards Crossfit, especially strongman and raw strength related lifting, would be the person emailing me back.
I'm sure you get this kind of stuff regularly and I'll try not to be too starstruck, but you're one of the reasons my deadlift is now over 415 lbs (I'm 5'8, 165 soaking wet) when my previous max a couple months back was 335. My goal is to try and qualify for the North Central Regionals and you're one of the individuals that keep me motivated to go out into my uninsulated (working on it!) and heater-less garage despite the winter months to keep chipping away in time for the Open. So seriously, thank you for all that you do for the community and for forging ahead no matter what. You've given me hope that 29 might not be too late of a start to make some noise and have some fun doing it. Oh, and thanks for the sweet molds, too!