Strongmanwod 4/24/15

Part 1 – Build up to a 1RM yoke carry x 100′

Part 2 – Build up to a 1RM power clean

Part 3 – Build up to a 1RM front squat

Rest as needed between efforts and exercises.

Post loads of each to comments.




Posted in Front Squat, Power Clean, Yoke | 2 Comments

4/23/15 (compare to 11/5/14)

Strongmanwod 4/23/15

“The Grind”

400M farmer’s carry @ body weight per hand

5 burpee penalty for each drop — on the spot

30 minute cap

Post time or total distance to comments.


Posted in Burpee, Farmer's Carry | 3 Comments


Strongmanwod 4/22/15

Rest day

Post thoughts about the last few days to comments.

Is this position good or bad and why?

Screen Shot 2015-04-22 at 9.31.33 AM

Posted in Uncategorized | 4 Comments


Strongmanwod 4/21/15

Part 1 —

Standing strict press 3-3-3-2-2-2-1-1-1 (rack allowed)

Try to increase the weight on each set.

Part 2 —

8 minutes of Tabata — alternate movements every 30 seconds

Assault Bike/Air Dyne for max cals

Axle deadlifts for max reps @ 1.75x body weight (or as close as possible)

Start a clock and do 20 seconds of max effort on the Assault Bike.  Get off the bike, rest 10 seconds, and then do 20 seconds of max reps axle deadlifts.  Rest 10 seconds and repeat x 8 minutes.

Post your strict presses, total number of calories and total number of axle deadlifts to comments.



Posted in AirDyne, Assault bike, Axle, Deadlift, Standing strict press | 8 Comments


Strongmanwod 4/20/15

Squat for time —

135 x 30

225 x 20

315 x 10

405 x 5 (or 80% of your 1RM)

All sets unbroken.  10 burpee penalty for racking the bar mid set.

Rob O’s score – about 7 minutes

Posted in Back Squat | 12 Comments


Strongmanwod 4/19/15

Rest day — tomorrow will be rough

You may notice we have been going 2 days on and 1 day off lately.  I’ve been trying this out and I’m interested what you think.

Below is a video of Chris Vaugh, a strongmanwod follower for many years.  I received the message from him along with the video.  Thanks for submitting both, Chris.  Congrats on 2nd place!!  Keep competing, my friend.

Hi Rob:

Thanks so much for the note.

Here’s another comp I did last weekend. I hit a PR log with 240 x 2 and did pretty well on the car deadlift at 21 reps. I’m not sure on all the others since they were endurance events, but my performance was enough for 2nd. Not bad for an almost 40-year-old guy going up against youngsters.

strongmanwod.com helps me in particular with conditioning WODs. I am a strength specialist (background mostly in powerlifting), so I need interesting motivation to do anything more than 5 reps. Your site is great for that.

Here’s the footage: https://www.youtube.com/watch?v=rgm_4K9Dqic

Please keep up the great work. I think with your help I’m going to start taking firsts this year!


Chris Vaughn

Posted in Uncategorized | 2 Comments


Strongmanwod 4/18/15

15 rounds for time —

2 atlas stones over 44″ bar @ body weight or more

3 bar muscle ups

Scale the muscle ups to 3 chest to bar pullups and 5 dips per round.

Post loads and times to comments.

Below is one of the CF Strongman coaches, Kristin Newman, crushing a 180 pound stone.


Posted in Bar muscle ups, Stone over bar | 4 Comments


Strongmanwod 4/17/15

Rest day

Take a look at this position.  Good or bad and why?

Screen Shot 2015-04-17 at 8.07.16 AM

Posted in Uncategorized | 6 Comments


Strongmanwod 4/16/15

Build up to a heavy power clean.  As many attempts as needed.

Then —

EMOM x 10 —

Sled push x 50′ AHAP (shouldn’t take more than 30 seconds)

Post loads to comments.





Posted in Uncategorized | 3 Comments


Strongmanwod 4/15/15

Squat 2-2-2-2-2-2-2-2-2-2

Then –

EMOM x 20

Even minutes 50′ burpee broad jumps

Odd minutes 7 strict pullups

Try to increase the weight every set on the squats.

Post loads to comments.

Posted in Burpee broad jumps, Squat, Strict Pullup | 5 Comments