Build up to a 1RM for each style carry. Total the best attempts to find your score. Rest as needed between efforts and movements.
Post loads to comments.
NOTE — I have a new goal. I’d like to introduce these movements and this style of training to women around the world. If you have a female friend that laughs at you when you tell her what you did for a workout I’d like you to share the video below and then include them your next training session. Be sure to scale the weights appropriately to ensure success. Make it too heavy and they’ll never give it a second chance.
Alternate movements every minute on the minute x 20 minutes
Yoke Carry x 50′ (AHAP — as heavy as possible)
Keg (odd object) carry x 50′ (AHAP)
Each carry should take between 15-30 seconds. If you’re taking longer than 30 seconds to complete the carry each minute lower the weight.
Post loads to comments. Also…create a profile in Beta.fitmoo.com and then search “strongmanwod” in the DISCOVER box on the top tool bar. Join the community and post scores there.
Rob’s WOD 8/20/14
10 rounds for time –
5 GHD Situps
10 KB swings @ 70
10 double unders — increase double unders x 10 each round up to 100
Every missed double under is a 5 burpee penalty added on to the end of the workout. I missed a total of 3 reps of double unders. One in the set of 20, one in the set of 30, and one in the set of 40. All other sets unbroken. Following the set of 100 double unders I immediately dropped and did the 15 burpee penalty.
Double KB thrusters (men @ 35, 44, or 53 — women at 18, 26 or 35)
Tabata is 20 seconds of work followed by 10 seconds rest x 8 rounds. In this workout you will do 20 seconds of Assault bike/Air dyne, rest 10 seconds, and then do 20 seconds of double kb thrusters followed by 10 seconds of rest. You will repeat this sequence for 8 minutes (or 8 sets of each movement).
Post loads, cals, and reps of thrusters to comments.
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!