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Corey Tarnow 12-04-2013 01:47 PM

Birthday WODs
 
Hey guys

I see a lot of really creative birthday WODs being posted and was wondering - do you follow a certain formula to create these or is it as simple as throwing 5 of your favourite exercises together or something along those lines?

Mark E. Wallace 12-04-2013 01:57 PM

Re: Birthday WODs
 
[quote=Corey Tarnow;1209371]Hey guys

I see a lot of really creative birthday WODs being posted and was wondering - do you follow a certain formula to create these or is it as simple as throwing 5 of your favourite exercises together or something along those lines?[/quote]

Just have fun with it. There's no certain formula.

I wrote one for a friend who is a Pink Floyd fan. She was born on July 15, 1967.

[B]The Sun Is The Same In A Relative Way[/B]
AMRAP 19:67
7 Burpees
15 Box Jumps

[B]But You're Older[/B]
4 Rounds
7 Pushups
15 Situps
19 Squats
67 Single-Unders

- Mark

Douglas Schmale 12-05-2013 07:16 AM

Re: Birthday WODs
 
I squat beltless on my birthday. This year I'll probably do a friendly total. Using benchmarks on that annual milestone is an excellent way to stay motivated when you feel like you're having a bad stretch in the gym. I like strength benchmarks because they're less transient than conditioning.

Otherwise, I second Mark's thought, just have fun with it!

Greg Warren 12-05-2013 01:41 PM

Re: Birthday WODs
 
At our gym, the birthday person usually just gives the programmer a list of movements they prefer a few weeks in advance, and the programmer will make something up that generally corresponds with the age the person is turning.

One of the recent ones was to do 44 of each of the following any order but complete all reps before moving to another exercise:
Calorie row
Shoulder to Overhead 95/65
Back squat 135/85
Mountain climber
44 second L-sit hold
Double unders
Double KB cleans 44/26
Ab mat sit ups

Other times it may be something like 3 rounds for time
9 Deadlifts
9 Box Jumps
9 Push ups
(For someone turning 27)

Leon O'Regan 12-05-2013 04:56 PM

Re: Birthday WODs
 
Ive planned 2 for myself next week...
dob 14/12/81 (ill be 32)

wod 1.... heavier for time
14 deadlift @ x2 bodyweight
12 bench press @ bodyweight
rower 1981 metres

wod 2..... 32min amrap
14 thrusters @ 20kg
12 pull-ups
81 double-unders

ive not done either yet as saving them but hoping for around 14mins for wod 1 and 8 rounds for wod 2

if anyone wants to give them a try and test them, let me know how they worked and your results

Corey Tarnow 12-13-2013 10:12 AM

Re: Birthday WODs
 
Thanks for the input guys. My first attempt at putting a birthday WOD was a success...i think LOL

6 sets
10 ring dips
19 dumbbell cleans (32)
32 DU
8 pull ups
4 overhead squats (135)

Leon O'Regan 12-15-2013 04:28 AM

Re: Birthday WODs
 
well guys,
birthday was yesterday and I did the birthday wods id planned (after a round of golf I might add- not that im making excuses, lol)...

the amrap wod I did first and got 8 rounds and 4 thrusters
the timed wod I managed 11m 14 secs
(did a steady 10mins airdyn before each, and 10min rest between wods)

overall quite happy with my scores
did anyone else try them?

Kurt Hettinger 04-03-2021 10:26 AM

Re: Birthday WODs
 
This is just challenging enough and it scales from year to year based on the "recipient's" age.

3 rounds, with rest intervals (see below):
- Strict Pull Ups
- Overhead Squats (50% bodyweight)
- KB swings (25% bodyweight, round up to the next half pood)

Max reps at each exercise, count up your reps from station to station. Your total reps for each round must equal or surpass 100 minus your age (ie. 26 year old must bang out 74 total reps per round … this gets “easier” as you get older).
If you fail to meet the rep count, you foul and must penalty-spell "Happy Birthday to "yournamehere" in burpees ... <It's 15 burpees plus the number of letters in your first name, ie "Hedge" = 15 plus 5 burpees, 20 penalty burpees> ... for this, it's good if your name's short and bad if your age isn't long.

No rest between stations during the rounds! If you come off the bar, your pull ups are done. If you dump the BB, your squats are done. If your swings are broken or you set down the bell, or it flies out of your hands, you're done.

3 rounds, rest 2 minutes between rounds, or after your burpees.

Don't scale the weight or the reps, just pay the friggin' price.


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