Strength & Conditioning – Strength WOD

Strength WODWelcome back to the gym, on today’s schedule we have a specific strength WOD, followed by a very brief HIIT’ish protocol.  I know I haven’t written a strength and condition post for a little while now, but don’t take that to mean that I haven’t been in the gym.  However, now that golf season is in full swing, and the weather is looking darn good these days, my routine has changed slightly.  I am now doing a structured workout 2-3 x/week.  This will include at least one strength day, one power day, and one conditioning/interval day (usually outdoors, sprinting and throwing things).  If I add a 4th day in there, then it would be another strength day.  Also, just to make sure I am covering off on a bit of strength and power endurance, the end of my strength day workouts will usually involve a strength/power circuit, no more than 15 mins in duration.  Also, I have been doing a lunch time yoga 1x per week for the last little while, and I think that will continue in our office.  I also play in a recreational beach volleyball league one night per week which provides a bit of a power training stimulus (jump, jump, jump).  Then on top of all that, I am at the range/practice green 1-2 times per week, and on the course for at least 9 holes per week.  Busy right? plus on top of that, I do this blog thing, try to figure out what my dream job is, oh ya, and actually do my current job.  Actually, I really don’t have anything to complain about, throw great times with my wife in the mix and my life is pretty darn good, and only going to get better.  What is the saying…”May the best of your todays be the worst of your tomorrows”

Body Maintenance

Oh ya, and don’t forget to through in your recovery sessions, you know, something like 5-20 minutes per day focusing on your problem areas, and for gosh sakes  if you are performing complex, heavy, compound exercises like I do, please get your form right.  On that topic, here is another great video from MWOD:

Strength WOD

Ok, let’s get right into it.  As always, make sure you warm up properly before getting into your working weights.  You can check out my warm-ups on previous workout posts, but I thought I would provide you with another warm-up option via video:


1.) 3 Supersets of: Squat 3-4 reps @ 300lbs, Incline Bench 5 reps @ 155lbs


2.) 30 DB Thrusters @ 2x 40lb dumbbells as fast as possible

And…done in 45mins


The Barefoot Golfer

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