8 Workouts That’ll Have You Ready to Throw Down

throwdownA couple of weeks ago Erika and I did our gym’s annual 3-day competition, The Fit Pit Throwdown. I’ll be sharing a full recap on my freakin’ incredible experience (spoiler: it was one of the hardest and coolest things I’ve ever done, fitness-related or not) tomorrow, but before I do that, I thought it would be fun share the workouts we did. Because, guys, they were amazing.

Testing your grit, strength, speed, agility, endurance and even strategic planning skills, these eight workouts are no joke. They work your entire body and aren’t long, but they’re meant to be done as quickly as possible and/or as hard as you can — so they’re intense. I did all of them over a three-day period (WODs 1 to 3 on Friday, WODs 4 to 5 on Saturday, WODs 6 to 8 on Sunday) and I was toast. I mean, like, burnt-to-a-crisp got-nothing-left-in-the-tank toast. The Throwdown is all about “redefining your limits” — a tagline I love — so it’s meant to really push you so far out of your comfort zone that you’re shaking in your sneaks (which, another spoiler, I was).

But, that doesn’t mean that you couldn’t do any single one of these workouts and totally tap into your inner competitor. Or, pair a couple or a few of them together to give yourself a mini Throwdown situation. Heck, you could even gather some buds together and race against the clock together. (Because even though these workouts are designed to bring out the beast in you, that doesn’t mean you can’t be a nice and friendly beast that cheers on everyone.) Or do them every few weeks and use them as a benchmark to push yourself to do even more and go even faster as you get fitter and fitter.

No matter how you use them, just try ’em! They will definitely get you out of your comfort zone and in touch with that inner competitor/beast inside ya that’s just dying to get out. (Don’t think she’s there? Me neither; until I DID THESE!) And I know not everyone has access to sand and all this equipment, so on the ones that I thought could be modified for different equipment and/or beginners, I added suggestions to do just that. And, as always, when doing any workouts, talk to your doctor and listen and respect your body! You want to push your limits, but not get injured or overtrain. Of course.

Now there’s only one thing left to say, grrr!!!!



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  1. Nice! I’m in love with rowing. It’s a phenomenal full-body workout that develops your strength and cardiovascular fitness at the same time, while also having practically no impact on the joints. It’s a great addition to any fitness regimen in my humble opinion. 🙂

  2. I like this one, Workout 7: Countdown 150. I do squats everyday at home but i’ve never done quats with ball. I maybe try it. That’s interesting.