Blair Morrison - 365 WODs Burpees, Deadlifts, Snatches, Squats, Box Jumps, Kettlebell Swings, Double Unders, Lunges, Pushups, Pullups, and More

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365 WODs

BURPEES, DEADLIFTS, SNATCHES, SQUATS, BOX JUMPS, SITUPS, KETTLEBELL SWINGS, DOUBLE UNDERS, LUNGES, PUSHUPS, PULLUPS, AND MORE DAILY WORKOUTS FOR HOME, AT THE GYM, AND ON THE ROAD Blair Morrison, personal trainer and CrossFit Games finalist 2015 Fair Winds Press First published in the USA in 2015 by Fair Winds Press, a member of Quarto Publishing Group USA Inc. 100 Cummings Center Suite 406-L Beverly, MA 01915-6101 www.fairwindspress.com Visit www.bodymindbeautyhealth.com. Its your personal guide to a happy, healthy, and extraordinary life! All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means, electronic or mechanical, without prior permission in writing from the publisher. 19 18 17 16 15 1 2 3 4 5 Digital edition published in 2015 Digital edition: 978-1-62788-181-4 Flexibound edition: 978-1-59233-637-1 Library of Congress Cataloging-in-Publication Data available Cover design by Mattie Wells Book design by Mattie Wells Photography by Shelly Hull; except where noted The information in this book is for educational purposes only. It is not intended to replace the advice of a physician or medical practitioner.

Please see your health care provider before beginning any new health program.

CONTENTS

INTRODUCTION

WHAT IS A WOD?

A WOD is the workout of the day. The goal of a properly organized training program is to constantly vary these workouts by movement type, duration, and combination. This ensures the body will never slip into a routine and eliminate the stimulus to improve. By choosing only from exercises that are functional (movements that are naturally occurring during our daily lives), a good program provides its participants with general physical preparedness for any challenge they might face. For example, a squat allows us to practice the movement of sitting down and standing up. A deadlift allows us to practice lifting something off the ground.

Finally, by performing these varied movements at high intensity, we are able to challenge not only the muscles but the heart and lungs as well. The idea that cardio needs to be an hour on the treadmill no longer applies.

WHO IS THIS FOR?

This book is for the traditional gym-goer looking for a new twist on fitness, the budding fitness enthusiast needing resources on how to balance training, or the fitness minimalist who enjoys creating a workout with as little equipment as possible. The movements and exercises included are intended to be easily adapted to a range of environments and fitness situations; therefore, you will not be required to go out and buy a bunch of equipment or sign up for an expensive gym membership in order to follow this program. If you already have a membership to a gym, 365 WODs will make that experience only more enjoyable and productive.

WHAT LEVEL OF FITNESS IS REQUIRED?

365 WODs is designed to be adaptable for the vast majority of fitness levels.

Barring serious injuries or health conditions, this is a program that everyone can benefit from. Every workout will have progressions and regressions so the trainee can scale up or scale down the session based on his/her ability level. Throughout the book, you will see level I, level II, and level III versions of each workout. Level I is intended for beginners who lack experience with weight-lifting technique. Level II is meant for intermediate athletes with moderate lifting experience. Level III is intended for advanced athletes with extensive experience and mastery of the major lifts.

This gradient allows people to evaluate their own capacity and adjust intensity from day to day based on how their body feels.

EQUIPMENT CHECKLIST

In order to make the workouts in this book truly adaptable to a range of environments, ideally you should have access to the following pieces of equipment. Instead of opting to buy brand-name equipment, search online for DIY approaches to these workout tools. Oftentimes, youll be able to create a durable, inexpensive version for your personal use. Above all, however, be cautious, know your limits, and test your homemade equipment thoroughly before incorporating it into your workouts.

SANDBAG

Photo:Donald Chambers Ideally, your sandbag will be refillable.

This will allow you to adjust the weight of the sandbag as you progress.

MEDICINE BALL

Photo:Shutterstock.com With a utility knife (or drill), some durable glue, and sand, you can convert an inexpensive rubber ball into your own personal medicine ball.

KETTLEBELL

Photo:Shutterstock.com You only need one to start. The pure iron ones are easier to grip than the rubberized ones. I suggest women begin using an 8 kg (18 lb) and men a 16 kg (35 lb).

DUMBBELL

Photo:Shutterstock.com You can probably get away with three sets: a light, medium, and heavy (based on ability).

Avoid adjustable dumbbells, which an add time to your workouts.

RINGS

Photo:Shutterstock.com Go with wooden rings. Theyre much easier to grip and last longer.

MAT

Photo:Shutterstock.com Rubber horse stall mats are the best. Theyre easy to clean and they never tear or wear out.

JUMP ROPE

Photo:Shutterstock.com Dont waste money on a speed rope unless you already know what youre doing.

JUMP ROPE

Photo:Shutterstock.com Dont waste money on a speed rope unless you already know what youre doing.

If youre just starting out, any jump rope will do.

CLIMBING ROPE

Photo:Shutterstock.com Although manila ropes (the brownish ones) are cheaper, theyll make a mess and tear up your skin. Spend a little more money on a polyester fiber rope.

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