John Righeimer
Black Belt Workouts
 
 

1st


Sep 2014

4 Mile Run (20 lb. vest) & DU’s/Pull Ups

by John Righeimer
 

Round 1: warm up with light stretch/ROM, 100/side sledge hammers strikes (12 lb.), & ab/core.

Round 2: 4 mile run (20 lb. vest optional)

my time – 43:23 (w/20 lb. vest)

Round 3: for time

300 double unders

80 pull ups

my time – 13:28

25th


Aug 2014

20 Mile Bike (road)

by John Righeimer
 

Round 1: go right into bike ride…20 miles.

Round 2: Knees to Chest & Double Unders

Knees to Chest – 50, 40, 30, 20, 10 (50 DU’s between sets…total 250 DU’s)

22nd


Aug 2014

Pull ups, Push ups, & Ball Slams

by John Righeimer
 

Round 1: warm up with light stretch/ROM & 50, 40, 30, 20, 10 for double unders & sit ups, then repeat for double unders & flutter kicks (4 ct.).

Round 2: 10 rounds for time (w/20 lb. vest)

5 pull ups

10 push ups

15 ball slams (30 lb.)

my time – 24:31

8th


Aug 2014

Box Squat (Max)

by John Righeimer
 

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

Round 2: For time (cash in/out unbroken, partition the rest as you like)

cash in w/1 mile run

50 burpees

100 pull ups

150 push ups

200 sit ups

250 air squats

cash out w/200 Double Unders

my time – 54:24

7th


Aug 2014

10 RFT – TGU’s, Floor Press, DU’s

by John Righeimer
 

Round 1: warm up with 2000 meter row and light stretch/ROM…then 30 strict pull ups.

Round 2: 10 RFT

3/side Turkish get ups (26 lb. kb)

10/side one-arm floor press (26 lb. kb)

50 double unders

my time – 38:07

31st


Jul 2014

Rowing & Punching/Kicking

by John Righeimer
 

Round 1: warm up with easy 5K run.

Round 2: For time

1000 meter row, 60 punches, 6 kicks (heavy bag)

500 meter row, 80 punches, 8 kicks

250 meter row, 100 punches, 10 kicks

250 meter row, 100 punches, 10 kicks

500 meter row, 80 punches, 8 kicks

1000 meter row, 60 punches, 6 kicks

my time – 24:28

30th


Jul 2014

3 RFT – Burpees, Pull Ups, Push Ups, Sit ups, Walking Slosh Pipe Lunges

by John Righeimer
 

Round 1: warm up with 2000 meter row, light stretch/ROM, then 7 x 5 box squats (BW on the bar).

Round 2: 3 RFT

25 burpees

25 pull ups

25 push ups

25 sit ups

25/side overhead walking lunges with slosh pipe (7 ft. filled with 20 lb. of water)

my time – 40:27

 

24th


Jul 2014

Rowing, Pull Ups, & Push Ups

by John Righeimer
 

Round 1: warm up with light stretch/ROM & 5 rounds – 5 pull ups, 10 push ups, 15 air squats, 20 sit ups.

Round 2: 10 RFT

500 meter row

max pull ups

max push ups

my time – 38:47, with 92 pull ups, 219 push ups

20th


Jul 2014

In Chains

by John Righeimer
 

Round 1: warm up with 1.5 mile run & 1000 makiwara strikes, then 8 x 3 dead lift (70%).

Round 2: For time (20 lb. chain wrapped around neck optional)

100 kb snatch (36 lb. no chain)

75 pull ups (w/20 lb. chain)

100 push ups (w/20 lb. chain)

125 sit ups (w/20 lb. chain)

150 air squats (w/20 lb. chain)

100 kb snatch (36 lb. no chain)

my time – 39:30

17th


Jul 2014

Flipping Tractor Tire

by John Righeimer
 

Round 1: warm up with light stretch/ROM, ab/core, then 4 x 30 four punch sprawls (rest 1:00 between sets)

Round 2: AMRAP 20:00 Flipping Tire (400 lb.)

my reps – 51

Round 3: Finisher

shoulder press x 20 (two 20 lb. db’s), rest 0:30 then 2 x max overhead hold (30 lb.)

 
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