WOD Files: King of the Hill II

Good Monday morning to ya, beez in peez!

It’s Monday morning, so you know what that means…people running late, lagging from the weekend, traffic jams, and a packed gym filled with people trying to ‘work off’ this weekends sins.

But, you know better than that.  Your weekends are disciplined; you relax and enjoy it, but you don’t overdo it to the point of ruining a weeks worth of training sessions.  You’re not stupid.

It’s Monday, so that means we have a new workout to add to the files, the WOD Files.

Try this workout when you have the chance.  You can use any size hill.  But, if you can, find a hill approximately 1/4 mile long at least.

I realize there is a few things you may not have handy, but you can use substitutions.

This workout was done with a partner, rotating on the way up the hill.

King of the Hill II:  1/4 mile up, walk back down

* Heavy Bag Haul, use style of carrying

-Top of hill: Heavy Bag Lunges x 10 each leg

* Farmer Carry (2) 44# Kettlebells

-Top of Hill: Heavy Bag box squats

* Sled Drag, 45# plate added

-Top of the Hill: Keg Clean n’ Press, plus up down x 10 x 3 sets

Hill Bonus: Drag sled backwards 10 yds x 3 sets

Do for time, rest when needed.

Here is the workout on video below.

Substitute Suggestions:  Tire sled- find an old tire, and a rope.  Heavy bag- buy one for your garage.  Or use a barbell, or some sort of odd object to carry.  Farmer Carry, find 2 things to carry.  Dumbbells work great, as do 25, or 45# plates.  Plates will work the finger and hand strength much more.  Keg clean n press- use dumbbells or barbell.

I strongly suggest you start building your inexpensive, yet very effective, arsenal ASAP.

Keep killlin’ it!

-Mike.

Related posts:

1. WOD Files III: Sleds & Bells
2. BeastMaker09; The WOD files
3. WOD Files: Week 1 Update
4. WOD files: Deadly Deads at The Dungeon
5. WOD: 10 Rounds of Ugly