8.2.13 SWOD

WarmupStoke the embers


  • Bench Press: Find your 1 rep max


  • “10 down- PullupsBurpees
    • 10 Pullups, 10 burpees, 9 pullups, 9 burpees, 8 pullups, 8 burpees, etc. …. 1 pullup, 1 burpee
  • Rest as little as possible between rounds

Motivation- Document your results via the selfie. Aka the Swelfie. Dom shows you how.

6.6.13 SWOD



  • EMOM for 8 minutes (EMOM = Every Minute On the Minute)
    • Deadlifts @ 50-60% 1RM
    • Make these reps extremely explosive, release the weight completely between every rep.

Volume (Rest periods should be 60-90 seconds b/t supersets)

Alright you ingrates, this is the last week of this particular SHOULDAZLEGZABZTRAPZ volume workout, so DO IT TO IT. Pack on that weight, push yourself, and feel that muscle growth. This is our time; you were born for this, so go out there and take it!


  • This speech was good enough to pump the motley college crew of Americans up to upset the world champion Russians in their hockey Olympic showdown in 1980. It should more than suffice to pump you bros up to take down some iron.

3.28.13 SWOD


  • 5 sets of 1 max effort vertical jump (Literally jump as high as you can; imagine you’re an NFL player at the combine)
  • If people give you weird looks, start mumbling to yourself and forcing foam to dribble from your mouth. That should do the trick.
  • 5 sets of 3 rack pulls, 60-70% of 1RM
  • Superset the max effort vertical jumps with the rack pulls, taking a couple minutes between each exercise.


  • 5 rounds- Hang clean (135#) x 8, 10 TTB (Toes to Bar), 8 Dumbbell Push Press (45#), 15 bodyweight squats
  • Prescribed rest: 60-90 seconds (feel it out, give yourself ample recovery time)

Sub lower weights for the lifts as necessary. Sub hanging knee raises for TTB if necessary. Get swole. That is all.

Post times of conditioning workout to comments.


  • Michael Bay may have even topped himself with this one.
  • Also, the Rock and Marky Mark are jacked up out of their minds. Awesome.