WOD for Monday, April 2nd, 2012

~By James Villepigue CSCS & Hobie Call


With the following WOD, I’ve integrated your cardio Bursts smack in the middle of your strength Bursts for a nice change of Muscle Shuffle pace.

Okay, so either set your timer app or GymBoss Timer to 30 seconds of work and 10 seconds rest.

The fact that you’re performing your cardio Burst’s in between your strength Burst’s means that you’re going to be spent energy wise.

Be smart and choose a weight that will allow you to maintain form throughout the total 30-second work duration.

Dumbbell Lunge left
Dumbbell Lunge right
Jab, Cross, Hook, Uppercut
Jump rope
Skipping Knee ups
Dumbbell front raise into lateral raise
Side shuffle
Dumbbell Upright rows
Dumbbell Kickbacks
Burpee, Pushup & Shoulder Press

1 Minute Rest Between Bouts

Perform 4 total Bouts = 32 Minutes – That’s Today’s Total Burst Bouts Duration

Here’s today’s Burst Bout recap: Set your GymBoss Timer to 30/10.

Keep Going!

James Villepigue & Hobie Call

3 Responses

  1. avatar

    How exactly are number 8 and 12 performed?

  2. avatar

    The black text on a Black Background was a NICE touch…LOL Need to think outside the norm.

  3. avatar

    A vídeo showing 1 Bout would be an awesome addition. ;)

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