WOD @ allandnieva.me

“No great thing is created suddenly.” – Epictetus

The main reason for success or failure of any training program is ‘consistency’. Pounding out your workouts on a regular basis is what will get you to where you want to be at the end of your training regimen. There will be some days where you feel like you just didn’t get anything out of your workout – but days like that are important because even if you didn’t ‘move forward’, you definitely didn’t fall backwards in your progression.

When it gets rough to get up and get going, just remember why you started.

In about a month, my ‘race season’ begins. One Tough Mudder, two Spartan races, and the first XTERRA trail race in the first month. I’ve got to stay focused and work on staying well rounded.

So today we’re starting out with one of my favorite WODs of all time – ‘Up and Down the Mountain (remix)’

Here we go!

WOD 8-31-15


WARM UP with the first set of jump rope.


Rep schedule of: 21 + 15 + 9 (except for jumping rope – do 100 of those each time)

Do each exercise  in order, completing the designated number of reps (21 reps, then 15 reps, then 9 reps) before moving to the next exercise.

100 jumps of jumping rope, then

  • Pushups
  • Mountain Climbers
  • Burpees
  • Box Jumps
  • Pullups
  • Box Jumps
  • Burpees
  • Mountain Climbers
  • Pushups

COOLDOWN: Definitely hydrate and stretch out, then get your nutrition.

That’s it!  This is a ‘Crossfit-type’ workout, so if you don’t feel like passing out halfway through, you aren’t going hard enough.  😀


Get it done and show your love for the WODs by ‘liking’ the post.  See you Wednesday!



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