092917 Squats, Swings & Push-up Things

Another day, another Beach WOD . . . I sure would like to get better used to this! But, I’ll take all the advantage I can . . .

This is a variation on the 6 Minute Squat Challenge, and strings together my favorite movements to put into a WOD . . . namely, Squats, Swings & Push-ups. These three movements make a great template, which you can alter & variate according to your needs & goals.

092917 Beach WOD

4 Rounds of: 

  • 10 Swings
  • 10 Push-ups
  • 4 Goblet Squats

Set a workout timer (I use the Kettlebell Swing Timer App on my iPhone) for 1 minute of work and 2 minutes of rest . . . you won’t really be resting for 2 minutes, but setting it this way is the easiest way to keep track.

When the timer starts, do 10 Swings . . . rest until the :30 second mark and do 10 push-ups. When you get to the “2 minute rest” you will grab your Kettlebell, drop into the bottom of the Goblet Squat & hold for 30 seconds, then stand & re-squat. This will bring us to 4 Squats in 2 minutes. Then, repeat the Swings & Push-ups.

Depending on what weight Kettlebell you use, this probably isn’t a burner, but it is good practice for all the movements, and the timer gives you better accountability to yourself.

Give it a go & let me know!

Semper Fortis & Anchored in Movement


Sandbag Beach WOD 092517

I’ve been wanting a sandbag to workout with for a while now, and that want seems to get more intense around beach time . . . sand, sandbag . . . I’m really a simple guy.

If you’re in or around Atlanta, or within driving distance, Lynx Barbell is the BEST place for sandbags, price AND quality. (No, they don’t pay me, but I DO get nearly all my gear there.) And, to plug another someone else, I was motivated to finally break down and buy one after listening to the Coach Fury Podcast, another high recommendation of mine.

Anyway, the workout, in its most simplistic (but not easy) form . . .

3 Rounds of:

  • 10 Over the shoulder flips (5 each side)
  • 100 yard shoulder carry out (right) 
  • 10 Over the shoulder Squats (5 each side) 
  • 100 yard shoulder carry back (left)


  • 3 rounds of Sandbag Burpee Cleans, 5 per round

Semper Fortis & Anchored in Movement,