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Mix Workouts

Kettlebells / Barbell / Rowing / Calisthenics...and much more

Pulley IA MIX WOD

8/31/2017

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10 Rounds
5 Deadlift
5 Dead-hang Wide Pull-Ups

No time limit, however, try to limit the rest between sets
Maintain form on both deadlifts and pull-ups

Level 1 
135lbs Deadlift, Banded Pull-Ups
Level 2 
225lbs Deadlift, Body Weight Pull-Ups
Level 3 
315 lbs Deadlift, 50+lbs Weighted Pull-Ups
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Foxtrot IA MIX WOD

8/27/2017

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Picture
Complete 2 Rounds, for time
Run 1/2 Mile
35 Tire Flips
20 Tire Deadlifts


Modified
Run 1/2 Mile
20 Tire Flips
10 Tire Deadlifts

Compare to workout:
Tire Flip IA FIRE WOD
​
on 6/24/17

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The Conqueror IA MIX WOD

8/6/2017

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Picture
For Time
100 Over The Shoulders
50 Pull-Ups (strict)
1 Mile Run

Modified
30 Pull-Ups instead of 50

Men: 80+ Slam Ball 
Women: 40+ Slam Ball

Level 1: Body Weight
Level 2: 25lb Vest
Level 3: 50lb Vest
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Burnin' Burps IA MIX WOD

8/6/2017

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Picture
Burn 150 Calories
25 Burpees
Burn 200 Calories
30 Burpees

Burn 150 Calories
25 Burpees

Choose whatever exercise(s) that you want to burn your Calories

Example for "Burn 200 Calories"
Row 50 calories, Run 100 Calories, Bike 50 Calories

Use a run tracker or setting on your choice piece of cardio equipment to view the Calorie burn

Modified
3 Sets of: 
Burn 100 Calories
10 Burpees between each set


​
A mile of moderate speed jogging burns around 120 Calories
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    Lifting heavy things over and over!

    Mix up your interval training with these fantastic WODs. 

    Tabata / KB / Barbell MAIN

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  • Home
  • INFO
    • Getting Started is EASY!
    • Contact
    • Testimonials
    • Trainer- Owner
  • Nutrition
  • Workouts
    • Personal / Group Training >
      • Prices and Locations
    • Mix Workouts
    • Running
    • Biking
    • Swimming
    • FIRE & EMS
    • Exercise Library
  • Blog
  • Store