DOD WODS

Ok this post I think may become a recurring and constantly updated thing for people to reference back to.

I think a lot about exercise and thanks to my friend Matt who re-introduced me to using a deck of cards to determine you workout i.e. Karl Gotch. The DOD has been something I am using more and more these days and have been integrating it more and more with into my workouts.

How it works for each suite of the deck you pick an exercise or body part. Draw a card off of the top of the deck and use the number on the card as the rep count. Face cards are 11, aces 15 and you can use the jokers if you wish I do them for 12 and they can be for any exercise.

Gymnastic/ Bodyweight Specific

Matt
equipment: bodyweight

Diamonds: Burpees with a pushup
Hearts: Squats (any kind)
Clubs: Abdominals (any kind)
Spade: Hindu or Dive-bomber push ups

Jared
equipment: bodyweight

Diamonds: pistol squats
Hearts: Handstand push ups
Clubs: split squat off bench or box
spade: one handed push ups
 Note: This particular workout is requires a certain degree of advance calisthenic strength. However it can be done with use of boxes and weight plates to decrease and increase range of motion for difficulty.

Jared-2

Diamond: pistol squats
Hearts: Handstand push-ups
Clubs: Split Squat off of bench or box
Spade: Australian pull-ups
Note: This particular workout is requires a certain degree of advance calisthenic strength. However it can be done with use of boxes and weight plates to decrease and increase range of motion for difficulty.


Olympic Lift Specific (30-50% of max)

 Jesus
 equipment: barbell

Diamonds: Hang snatch
Hearts: Power clean to front squat
Clubs: Power Clean to overhead press
Spade: Floor Press ( can be done with dumbbells if needed)
Note: Try doing this with dumbbell and kettlebells as well for a different challenge. You can either swing the weight or start with it at a dead stop in between or outside the legs.

Jesus the second coming
equipment: barbell

Diamonds: Hang snatch
Hearts: Power clean to front squat
Clubs: Power Clean to overhead press
Spade: Bent over row (rotate pronation and supination or use dumbbells for neutral grip)
 Note:Try doing this with dumbbell and kettlebells as well for a different challenge. You can either swing the weight or start with it at a dead stop in between or outside the legs. 


The Apostle
equipment: barbell

Diamonds: Hang Snatch
Hearts: Power clean to front squat
Clubs: Power clean to overhead press
Spade: High pull either close grip or wide grip
Note: Try doing this with dumbbell and kettlebells as well for a different challenge. You can either swing the weight or start with it at a dead stop in between or outside the legs.

 Powerlifting/ Bodybuilding Specific (30-50% of max)

Bench Training

The Arnold
equipment: barbell and bench

Diamonds: Wide Grip Bench Grip
Hearts: Medium grip Bench Grip
Clubs: Close Grip Bench Grip
Spade: Reverse Grip Bench

Note: This Can be done on a flat, incline or decline bench 

Deadlift Training

The Ass Blaster
equipment: barbell

Diamonds: Conventional deadlift
Hearts: Sumo deadlift
Clubs: RDL
Spade: Hip Thrusters 

Squat Training

Platz
equipment: barbell

Diamonds: Front Squat
Hearts: Back Squat
Clubs: Front Squat from bottom position
Spade: Back Squat from bottom position 

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