John Righeimer
Black Belt Workouts
 
 

20th


Apr 2014

300 KB Swings

by John Righeimer
 

Round 1: warm up with 1000 meter row, light stretch/ROM, & ab/core, then max effort box squat.

Round 2: 300 KB swings (53 lb., for time)

my time – 14:14

Round 3: Stairmaster 20:00 (level 10)

sub for Stairmaster can be row or run (AMDAP)

18th


Apr 2014

Broken 4K Row (1:1 work/rest)

by John Righeimer
 

Round 1: warm up with 1000 meter row, then 110 ab roller (from knees), & 1000 makiwara strikes.

Round 2: Broken 4K row (1:1 work/rest)

2000 meters (my time – 7:42)

1500 meters (my time – 5:46)

1000 meters (my time – 3:43)

500 meters (my time – 1:47)

Sub for row is run – 1600 meters, 1200 meters, 800 meters, 400 meters)

17th


Apr 2014

Stairmaster is no joke (when done right)

by John Righeimer
 

Round 1: warm up with 2000 meter row (or 1 mile run) and 330 reps of ab/core.

Round 2: Stairmaster 4000 PT for 15:00

@ level 10

Round 3: push, pull, squat

40 pull ups (mix in chin ups)

75 push ups (or db bench press at 35 # x 2)

100 air squats

Round 4: Stairmaster 4000 PT for 15:00

@ level 10

NOTE:  if no Stairmaster, sub with running, rowing, or DU’s.

13th


Apr 2014

AMRAP 15:00 (Sledge Hammer & Box Jumps)

by John Righeimer
 

Round 1: warm up with 5K run.

Round 2: AMRAP 15:00

50 sledge hammer strikes (12 lb. hammer)

25 box jumps (on tire)

I completed 4 rounds + 30 sledge hammer strikes

Round 3: Finisher

100 flutter kicks (4 ct.)

3:00 plank

12th


Apr 2014

Short Tosh (rowing)

by John Righeimer
 

Round 1: warm up with light stretch/ROM, 1000 makiwara strikes,then 10 x 2 box squats (75%).

Round 2: Short Tosh (rowing), 1:1 rest between each set

125 meters – my time 0:25

250 meters – 0:50

500 meters – 1:44

125 meters – 0:24

250 meters – 0:51

500 meters – 1:50

125 meters – 0:25

250 meters – 0:52

500 meters – 1:47

9th


Apr 2014

4 mile run & 300 DU’s

by John Righeimer
 

Round 1: warm up with light stretch/ROM, ab/core, and push ups, air squats, pull ups, etc. (in my case lots of light db work for my shoulder).

Round 2: 4 mile run

my time – 39:25

Round 3: 300 double unders (for time)

my time – 4:57

8th


Apr 2014

6 x 100 DU’s

by John Righeimer
 

Round 1: warm up with light stretch/ROM & ab/core…then 75 supine rows (hanging from barbell).

Round 2: 6 x 100 double unders (rest 2:00 between sets)

my times -1:18, 1:00, 1:01, 0:57, 1:00, 0:57

7th


Apr 2014

San Francisco Crippler (I’m back…sort of*)

by John Righeimer
 

Round 1: warm up 30:00…stretch/ROM,  light db bench press (30 lb. db’s), bent rows (30 lb. db’s), tri ext, curls, air squats, ab/core…get the body warmed up and ready to work (note:  due to my shoulder I’m unable to do push ups, pull ups, etc. yet.)

Round 2: San Francisco Crippler (for time)

30 squats (bar loaded to body wt.)

1000 meter row

my time – 8:03

Round 3: Tabata 3000 meter row

*Note:  I’m sort of back, in that I can do the type of WOD above and/or many other WODS, as long as they don’t include pull ups, push ups, presses, etc.  I’m good for any leg stuff and/or running/rowing/jump rope, or very light db work (between 2 and 35 lbs. depending on the movement).

6th


Mar 2014

Rowing & TGU’s

by John Righeimer
 

Round 1: warm up with light stretch/ROM & 5 rounds – 5 pull ups, 10 push ups, 15 air squats, 15 ab roller.

Round 2: for time (partition as you like)

5k row & 50 Turkish get ups (26 lb. kb)

my time – 38:55

5th


Mar 2014

Box Squats, Row, Burpees, Pull Ups

by John Righeimer
 

Round 1: warm up with light stretch/ROM & ab/core, then max effort box squats.

Round 2: Row for 30:00 (or run)

my distance – 6537 meters

Round 3: For time

46 burpees

46 pull ups

my time – 6:49

 
Copyright 2010 Black Belt Workouts, LLC
Designed by My Guy Solutions

Warning: Consult with your doctor before beginning the Black Belt Workouts program. Black Belt Workouts and its creator of its program and articles do not assume liability for injury or loss in connection with the exercises programs and instructions therein.