This is a Sample Day 2 of Wodstar’s Military, Law Enforcement and Firefighter Program.
To sign up for the program, click here.
Complete 5 sets x 5 reps @ 70% of your 1 Rep Max
Deck of Cards Work Out
On a continuous running clock for time.
Take a deck of cards and deal 5 cards off the top. Perform the number of reps associated with the number on each card.
For Face cards do these reps:
Perform these movements associated with each suit:
• Hearts-Dumbbell Man Makers (40/30)
• Spades-Push Ups
• Clubs-Thrusters (95/75)
• Diamonds-Pull Ups
Do this until all the cards are gone. No rest between draws.
For the Metcon, are we only doing that first 5 card draw? Or are we doing it five cards at a time for the full deck?
Hi Garrett. Start out with a full deck. Draw the first 5 cards and do the exercises and reps that correspond to the cards. That’s the first round. Then immediately draw 5 more and repeat. You are done when you run out of cards.
Here’s an example:
-5 of Spades
-Ace of Hearts
-3 of Clubs
-10 of Hearts
-7 of Diamonds
You would do…
-5 Push Ups
-14 Man Makers
-10 Man Makers
-7 Pull Ups
Then immediately draw 5 more–no rest. There’s a good chance you are going to do 400 reps of everything.
They call em man makers for a reason….
Seriously great job everyone!! That workout is a mental workout. The manmakers are there to destroy your soul. They will be in the program a lot. I did them all the time before I joined. Just keep moving on them. Pumped about your guys scores. Keep up the good work!!!
That broke me. I’ll be honest. But awesome workout. Loving starting from scratch again.
If I had to the choice between having to redo that workout or eat the deck of cards it would be a close decision
40/30 are in pounds right?
Yes. Sorry. Those are Pounds.
That was awful…. definitely taking that rest day tomorrow.