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Old 05-29-2011, 08:14 PM   #1
Pär Larsson
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Looking to build self-punishing workouts.

Anyone have any links to the people who have no doubt already thought about this and figured out how to do it much better than what I've come up with?

Basic premise: build a WOD that has built-in incentive for the athlete to work as hard as humanly possible in order to save themselves more work later in the workout.

WOD
Complete the following for time:

1. Tabata row for calories. 8 intervals of 20sec on/10sec off.

L1 Men: 70 minus calories = X
L2 Men: 80 - cal = X
L1 Women: 55? - cal = X
L2 Women: 65? - cal = X

2. X number of burpee-pullups.

3. X number of 100m sprints, with ten seconds rest in between sprints.


...Obviously the key for the above would be to get the "number" that you subtract the calories from - get it just right. I would personally prefer making the second exercise burpee-pullup-situps for added annoyance, but put b-p to make it more mainstream CF.

I'm fairly certain I'm not the first or only guy to try to build a "Pays to be a winner"/"Pays to put out" WOD.

Links or thoughts/opinions, please? For reference I'm a fairly decent average CFer with some rowing background (not much, a month on the GU crew team and history of endurance stuff) and my Tabata Row for calories today was 63 calories, tired. 6'2", 220#.

Last edited by Pär Larsson; 05-29-2011 at 08:20 PM..
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Old 05-29-2011, 09:27 PM   #2
Matt Haxmeier
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Re: Looking to build self-punishing workouts.

Air Force Wod and Kalsu do a pretty good job of this.

The Air Force Wod:
For Time:
20 Thrusters, (95/65)
20 Sumo Deadlift High-pulls, (95/65)
20 Push Jerks, (95/65)
20 Overhead Squats, (95/65)
20 Front Squats, (95/65)
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.
Post total time.

Kalsu:
On the minute:
Complete 5 burpees and perform max rep 135# thrusters.
The goal is to complete 100 total thrusters.
At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of rounds (minutes) it took to reach 100 thrusters.

Also this variation:
For Time:
100 Squat Clean Thrusters 65 lbs
doing 5 Burpees at the start of each minute
Post total time.

They are as horrible as it gets.
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Old 05-29-2011, 09:31 PM   #3
Eric Montgomery
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Re: Looking to build self-punishing workouts.

A few weeks back we shortened Karen to 100 wallballs for time, and gave a 5 burpee penalty for every time they broke the wallballs. We've used the burpee or 5-10-15m shuttle run penalty a few times...i.e. do the penalty every time you put the KB down/come off the pullup bar/etc. It's a pretty good motivator.
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Old 05-29-2011, 09:45 PM   #4
Pär Larsson
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Re: Looking to build self-punishing workouts.

Thanks guys, keep 'em coming. I knew people had thought of this already.
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Old 05-31-2011, 08:50 AM   #5
Rebecca Roth
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Re: Looking to build self-punishing workouts.

Here are some wods my gym came up with for a local affiliate competition; the individual wods were the evil invention of the same trainer who created the Air Force wod (also our owner) listed above.
http://www.crossfit-tnt.com/files/9amwods12-2.doc
http://www.crossfit-tnt.com/files/12pmwods2.doc
http://www.crossfit-tnt.com/files/3pmwods3.doc
http://www.crossfit-tnt.com/files/fo...s-and-team.doc
ALL WFS
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Old 05-31-2011, 09:17 AM   #6
Meghan Reid
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Re: Looking to build self-punishing workouts.

A few months ago, our coach had us do this...I forget the exact numbers though.

Do a few heavy deads + broad jump a certain distance. Decide how many broad jumps it should take the person to go the distance and for ever jump over the number you specify, they have to do burpees.

This rewards the people that have powerful broad jumps, but trying to broad jump after heavy deads is killer.
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Old 06-01-2011, 05:59 PM   #7
Pearse Shields
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Re: Looking to build self-punishing workouts.

Quote:
Originally Posted by Meghan Reid View Post
A few months ago, our coach had us do this...I forget the exact numbers though.

Do a few heavy deads + broad jump a certain distance. Decide how many broad jumps it should take the person to go the distance and for ever jump over the number you specify, they have to do burpees.

This rewards the people that have powerful broad jumps, but trying to broad jump after heavy deads is killer.
For this example, broadjump a distance of, say 100 feet. 5 burpees after every 5 broad jumps. Burpees cannot be travelling burpees.
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Old 06-02-2011, 06:57 PM   #8
Pär Larsson
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Re: Looking to build self-punishing workouts.

Quote:
Originally Posted by Pearse Shields View Post
For this example, broadjump a distance of, say 100 feet. 5 burpees after every 5 broad jumps. Burpees cannot be travelling burpees.
Ooooh. Nice. I think I'll add that to my gym's list of proposed workouts!

Thanks!
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Old 06-02-2011, 07:17 PM   #9
Ian Nigh
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Re: Looking to build self-punishing workouts.

"self-motivating" sounds alot better than "self-punishing"!
I have images of monks whipping themselves bloody in dark cloisters...
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Old 06-02-2011, 07:23 PM   #10
Jason David
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Re: Looking to build self-punishing workouts.

I didn't click on the links so if this was there - oops!

Walk 400 meters with a 135# barbell. Every 10 steps alternate 5 front squats and 5 back squats. Every time you set the barbell down, you do 10 deadlifts.

Saw it on another affiliate site.
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