Deck of Cards

With the basic deck of cards workout perform body weight squats (black cards) and push-ups (red cards), with the repetitions of each determined by the face value of the cards. Additionally, Jacks are 11, Queens are 12, Kings are 13 and Aces are 15. To save you from doing any addition, this adds up to 105 repetitions per suit and results in doing 210 squats and push-ups for each suit.

Minimize rest periods between sets and limit rest periods to no more than 90 seconds after every 10 cards, the goal should be to get through the deck in less than 25 minutes. At first this won’t be possible for the vast majority of folks, and first-timers will be lucky to if they do the deck in 35 minutes. Just keep plugging away and remember that the 25-minute mark is the ultimate goal, not the ultimate reality.

The Fourth Alarm

You can set this workout up however you want. You may have to make adjustments to meet your needs and your facility. Let me explain how I set this workout up for me and the Recruits of TRFA 118 and you can make whatever adjustments you need.

1. We started with 10 push-ups
2. Then it was a run through a rolling trail.
3. Then 10 Turkish Get ups with 35 pound weights. See video below. Remember the primary rule to a Turkish Get up is to keep your arm straight and over you the entire movement.
4. Then is was another run.
5. Then 10 pull-ups.
6. Then another run and back to the push-ups.
7. Repeat for a total of 4 laps.

The total amount of running per lap should be about 1/2 mile to 3/4 mile. When the entire workout is done you would have done about 3 mile run, 40 push ups, 40 Turkish Get ups and 40 pull ups.

Rest Day.

Time to rest. If you chose to do something today do a core workout and stretching.

Tire Drag and Pull

Another fun day with tires. If you have enough people you can turn this into a relay race. This is a short workout but it works everything. The distance of the pull and drag should be about 200 feet. Drag the hose the distance of 200 feet. Then extend a rope back and while keeping your feet planted pull the hose back. Reset the rope and pull as many times as it takes to get back to the start. See the video below for an example. If you are using a tire that has just one rope attachment, simply turn the tire around for the return trip. Repeat for a total of 3 trips.

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Deadlifts

Deadlifts 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps.

Start with a light weight that can be done comfortably with 10 reps. Add 5 lbs every set.

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Turkish Get Ups

50 Turkish Get-ups with 35 lb. dumbbell.

Adjust weight as needed.

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Run

For those of you doing the Rock and Roll Half Marathon in Virginia Beach, this workout is for you. For others, do a long run or other long cardio workout today.

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