PKB WODs

This is our growing collection of Workouts of the Day (WODs), dedicated to those we've interviewed as part of our Never Quit blog series, in chronological order.  Read their stories - get inspired - do their workout!

 

WOD: RALPH    "Go big or go home..."

Prescribed weight (RX):  30lb/45lb PKB

10 Sets of the following repetitions:

  • 5 Turkish Getups (each side)
  • *25 Push-ups
  • 10 one-arm Snatches (10 each side)
  • *25 weighted Sit-ups
  • 15 Swings
  • *25 Push-ups
  • 20 Slashers w/ halos - grip PKB either by webbing straps or directly, not by the handle (Click here for demo)
  • *25 4-count Flutter kicks (PKB overhead)
  • 25 Goblet squats 

 

WOD: HEIDI  "Total body workout"

Prescribed weight (RX): Two 25lb/40lb PKBs

Number of repetitions: 21 - 15 - 9

 

WOD: KATIE  "Endurance"

Prescribed weight: Two 30lb/45lb PKBs

Complete in under 30 minutes

  • 50 Sit-ups
  • 1,500 yard Farmer's carry
  • 50 Sit-ups