Deck of Cards

At Survival Fitness.

Warm-up
5 round Tabata mash-up

  • Jumping jacks
  • High knees
  • Butt kicks

WOD
45:00 Deck of Cards

Suits:

  • ♣ – Goblet squats (55# KB)
  • ♠ – 2x Russian KBS (55# KB)
  • – Mountain climbers or plank (1 minute)
  • – Burpees

Ranks:

  • Ace – 14
  • King – 13
  • Queen – 12
  • Jack – Pick another card and double it, using the suit of the new card
  • 10 through 2 – face value

For example if the K♣ comes up you do 13 goblet squats. If any Jack comes up, another card is flipped. If the next card was the 9♠ that would be 2 x 9 = 18 (since swings already double the rep count) and then double it because of the jack for 36 swings. The is always one minute unless a jack is involved and it would become 2 minutes. If you picked the A you wouldn’t have to do 14 minutes!

In 45 minutes I completed 47 cards. Only had 5 left! The last time we did a deck of cards it was a 40 minute limit and different exercises, but I only completed 30 cards.

At Survival Fitness Warm up 30 reps each…

At Survival Fitness.

Warm-up

30 reps each:

  • High knees
  • Zombie kicks
  • Squats
  • Push-ups
  • Jumping jacks
  • Butt kicks
  • Mountain climbers
  • Standing bicycles

If you finish before everyone else, do 30 jumping jacks on the minute every minute until everyone is done.

WOD

Using a deck of cards, one card will be flipped over at a time for 40:00.

Suits:

  • ♣ – Now and Laters (4 count plyo lunges – 2 each leg)
  • ♠ – Plank (1 minute)
  • – Pull-ups (ring rows)
  • – Burpees

Ranks:

  • Ace – 14
  • King – 13
  • Queen – 12
  • Jack – Pick another card and double it, also using the suit of the new card
  • 10 through 2 – face value

So…for example when a King of diamonds came up we did 13 ring rows. If a jack (any suit) comes up, another card is flipped. If the next card was the 9 of clubs that would be 9 x 2 = 18 Now and Laters, which themselves consist of 4 lunges, so we would have 72 lunges! As you can see, things add up fast. Oh, and plank is always one minute unless a jack is involved and it would become 2 minutes. If you picked the ace of spades you wouldn’t have to do 14 minutes of plank!

In the 40:00 time limit I finished 30 of the 52 cards. High counts (not total for the workout) were 68 lunges (42 another time), 42 burpees (I think it was 3 hearts in a row), and 28 ring rows. Somewhere is the middle of the WOD I switched from plyo lunges to regular lunges.