deck of cards workout crossfit
We use a standard deck of card including jokers. If you pull a six of spades from the deck youd do six jumping jacks.
Deck Of Cards Workout Card Workout Partner Workout Crossfit Training
Its runs 100 offline and its free.
. When a joker appears do 10 burpees. Jokers are usually assigned to something no one likes very much like a dozen. Hearts Push-Ups Spades Jump Lunges Diamonds Sit-Ups Clubs Air Squats Jokers 15 Burpees Where.
Jacks are worth 11 Queens are 12 Kings are 13 and Jokers mean repeat whatever you just did. Suit determines the exercise. 2 person teams AMCAP As many cards as possible in 30 minutes.
Alternate hands with each card go through the whole deck for time. The deck always gets shuffled so you never do the same workout twice and once you do the workout 3 or 4 times then youre ready to kick it up to the next level. Deck of Fitness Home WOD by Sam Briggs.
As an example using the total body workout detailed above if you pull a 10 of hearts from the deck youd do 10 push-ups. Jokers 15 Burpees. Good scores for Deck of Fitness.
Deck of Cards Workout at CrossFit Cleveland. Locate your WOD stats much faster by filtering your results WOD name or date range. Each suit corresponds to a specific exercise and the card number indicates the number of reps you have to complete.
The total workout will consist of 14 rounds. WOD deck of cards is the best workout of the day WOD app for CrossFit athletes and coaches. Now the red cards are 10 reps and the black cards are 15 including side lunges and jump squats are now 10.
Clubs Air Squats. Jokers were 5 kip ups each. I did this May 29.
At 321 Go the first team member will flip over the top card and complete the reps and the movement dictated by the. Draw cards from a standard 52-card deck plus 2 Jokers. Card value determines the number of reps face cards 10 Aces 11.
Aces were 11 reps instead of 1. Deck of Cards WOD. WOD deck of cards is the best workout of the day WOD app for CrossFit athletes and coaches.
Spades - overhead squat. Suits and Exercise Every time you see each suit you will perform a specific exercise. How to do Deck of Fitness WOD.
Hearts- burpees Diamonds mountain climbers Spades- squats Clubs- situps Jokers- Run 400m. See detailed info about your progress. See more ideas about deck of cards card workout workout.
This whole thing was an excellent conditioner. Diamond cardsring pullups heart cardspushups on knuckles spade cardssitups club cards55 lb overhead squat---the real killer. Deck of Cards Core Variation Take a deck of cards shuffle.
Deck of Cards workout for time Spades - DB Thrusters Clubs - Jumping Squats Hearts - Pushups Diamonds - Hanging knees to elbows Jokers10 Burpees Turn over a card and perform that of repetitions of the exercise for that suit. Continue turning cards with no rest between exercises until you are through the deck. Clubs- Barbell Jump Squats.
Coach starts by picking a card Number and suit will tell you rep count and movement Coach will pick next card when all athletes have completed the reps of the last movement Face Cards are 10 and Aces are 200 Meter Runs Jokers arent used Workout ends when class makes it through every card. Face cards are 10 Aces are 11 numbered cards as valued. Spades Goblet Squats Clubs Burpees Diamonds Sit-Ups Hearts Single Arm DB Snatches.
Ad Browse discover thousands of brands. My most recent deck of cards workout was done with a 35 lb kettlebell. And so on and so forth.
Hearts Wallball shots 2014 Spades Kettlebell swings 15 pood1 pood Diamonds Box Jumps 2420 Clubs Deadlifts 13595 Face cards Jacks Queens Kings- 10 reps Aces- 11 Burpees Joker- 400m sandbag run 5030 OUCH. CrossFit Deck of Cards Workouts 8 WODs Full Body Deck of Cards WOD. Deck of Cards The best workout of the day WOD app for CrossFit athletes and coaches.
Remove the 2 jokers from the deck. Flip each card and perform the movement and the number of reps specified. Deck of Cards Shuffle a deck of cards and start the clock.
Spades Box jumps 2420 in. The beautiful thing about this type of WOD is you can easily. Each added level is 5 more reps to each card.
You are going to go through the entire deck of cards in 4 card intervals. Complete the Deck For Time. The deck of cards workout is a fast-paced conditioning-style workout that uses a deck of cards to randomly serve up various exercises and rep counts.
CORE NEW FEATURES Create your custom workout WOD or import a new one. Each suit on each card will stand for 4 different exercises. 2-9 that number of reps 10 Jack Queen King 10 reps Aces 200m Run or 10reps.
Deck of Cards WOD. 2 person teams 30 min AMRAP Hearts Push-ups Spades Sit-ups Diamonds Knees to Elbows Clubs Squats Face cards Jacks Queens Kings- 10 reps Aces- 11 reps. Each card drawn determines which exercise to do and the number of reps.
Aug 19 2016 - Explore adam samsels board deck of cards workouts on Pinterest. Each suit represents an exercise and each card equals the number of reps for each. Upper Body Deck of Cards WOD.
Each numbered card is face value aces are 10 reps or 200m Run and face cards are 10 reps. Read customer reviews find best sellers. King 10 or 13 reps players choice.
Each team will start the workout with a deck of cards. Lower BodyCore Deck of Cards WOD. Our members love doing a Deck every now and then.
We start the clock and begin turning over cards. AMRAP in 20 minutes Pull a random card and perform the number of reps of the corresponding movement for that card. Create your custom workout WOD or import a new one.
And your WODs history. Queen 10 or 12 reps players choice.
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