Upcoming Events
- March 29, 2013 - Strongman Challenge - Crossfit Ethos - Laguna Hills, CA -(Click Here to Register)
- May 3, 2013 - Strongman Challenge - Crossfit BWI - Glen Burnie, MD - (Click Here to Register)
- May 3, 2013 - Strongman Challenge - Crossfit Central - Austin, TX - (Click Here to Register)
- June 14, 2013 - Strongman Challenge - Maverick Crossfit - Melbourne, FL - (Click Here to Register)
- September 6, 2013 - Strongman Challenge - Crossfit Colosseum - Toronto, ON, Canada - (Click Here to Register)
Search the Site
Workouts by Movement/Equipment
Shop Hybrid
StrongmanWOD Testimonials
Just won Pennsylvania’s strongest man masters division.this stuff works..Bill Redanauer
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!Caleb Bernacchio
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.Clark
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.Mike Jones
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 WODsThe 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!Jason
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!Joey
Category Archives: Lunge
4/3/13
10 rounds for time 5 push jerks 10 alternating forward barbell lunges (bar on the back) All jerks must be unbroken. You can rack the bar and rest before beginning the lunges and then the lunges must be unbroken. Weights … Continue reading →
2/28/13
Sorry for the missed post…not much I can do about posting from a plane with no wifi. 225 bench press x 10 reps 225 walking barbell lunges x 10 steps(use a rack if needed) 3x BWT tire flip x 3 … Continue reading →
2/20/13
Walking Barbell Lunges x 10 steps 30″ Box Jumps x 8 reps 8 rounds for time Increase the weight on the lunges each round (even if only 5 pounds). By the time you get to round 6 the lunges should … Continue reading →
2/3/13 “Akron”
6 Alternating Walking Barbell Lunges(3 each leg) 6 Clean and Push Jerks using the same barbell Rest as needed, add weight, and repeat 6 lunges and 5 clean and jerks. Rest as needed, add weight, and repeat 6 lunges and … Continue reading →
1/18/13
10 walking barbell lunges @ BWT 20 chest to bar pullups 30 pushups 20 kb swings @ 70/44 10 walking barbell lunges @ BWT Rest 2 minutes Repeat x 3 rounds
1/8/13
12 walking barbell lunges @ 135+ 8 hand stand push ups 4 tire flips @ 3x bwt+ 1 round. Rest 2 minutes. Repeat 6 rounds. Scale as needed. Post times per round to comments.
12/15/12
400 M Sprint 50 Burpees Rest 5 minutes 50 Walking Barbell Lunges Men @ 135+ Women @ 75+ Post loads and times for both portions to comments.
11/13/12
3 rounds of Every Minute On the Minute 8 Walking Barbell Lunges @ 135+ (women 95+) Rest 1 minute. Add weight. Repeat x 4 rounds. Add weight during each 1 minute rest period. Goal is to complete the final sets … Continue reading →
10/20/12
Body weight walking barbell lunge x 20 200 meter shuttle run(50×4) 3 stones to shoulder at .75% bwt 1 stone to shoulder at bwt rest 5 minutes and repeat x 5 rounds scale as needed. Post loads and times to … Continue reading →
9/29/12
50′ weighted barbell lunges x 5 unbroken sets Increase load each set. Rest as needed between efforts. Take bar from rack. Then–5×5 bench press. Increase load each set. Rest as needed between sets. Post loads to comments.