On the minute perform 1 round of the following–rest with the balance of the minute
5 pullups–if you have good Chest to Bar pullups do them
3 hand stand pushups
1 atlas stone to the shoulder–Body weight or higher for the stone
15 minutes
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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
Now that’s some fun programming. Love the Chest-to-Bar variation. If I don’t have a stone that’s bodyweight or heavier, would wearing a 40lb vest somewhat simulate the weight for the opening of the hip portion of the ground-to-shoulder since I obviously can’t add any weight to the stone itself?
Joey–
Not really a good sub in my opinion. Do you have a keg or sandbag that is close to body weight?
Rob O
I do have a sandbag that is about 20lbs over my bodyweight…did this workout just become that much harder because of the awkward nature of the shifting sand or is it kind of a wash with the lack of a natural grip on the stone?
Thanks for the sub. I appreciate it.
Joey–
It just got a whole lot harder.
Hi Rob,
Strict HSPUs or is Kipping allowed?
Cheers
Rhod
Rhoddy–
Doesn’t matter to me…get it done.
Best–
Rob O
Hands are ripped from WOD on Tuesday. Any suggestion on a sub for the CTB. Like the sand bag sub as well
Used a 155# Stone (about 10#’s light)
CTB Pull-ups made it way harder. Nice change of pace, I liked the”every minute on the minute” format.
Dan
Guess i misunderstood the workout. I just did AMRAP
5 Chest to bar
3 Handstand Pushups
1 Deadlift of 405.
Did 11 rounds…
Did AMRAP also 14 rounds ordering a heavier stone today used 116. Rob was wondering if being 145lbs is to small for a strongman seminar loving the workouts so are the fire fighters I work with. Want to be able to teach them the techniques better. Hopefully I will put on some size with the strongman Wods eliminated my normal mainsite wods to not burn as many calories. Thanks for the motivation. We just got our Hybrid axel in too and its great. Improving grip for pulling hoselines.