View Single Post
Old 10-01-2009, 04:22 AM   #2
Luke Hale
Member Luke Hale is offline
Join Date: Feb 2009
Location: Gloucester  Gloucestershire UK
Posts: 329
Re: Globo-sub for Today's WOD: "The Dirty Dozen" or "The Twisted 12"

Hi mate, I feel your pain. I workout at a college gym that I drive past on my way home from work. Whilst its great for some things (I can move things about and make a mess etc) its not great for other things (no squat rack or pullup bars!)

Anyway, here's how I'd probably improvise this workout. I quite like the look of it and will def save it for when I get back to the wods after my current strength program.

I'd do something like this, with a focus on intensity, rather than worrying too much about matching every movement perfectly.

It may not be perfect but it'd still be a great workout long as you keep the intensity.

For time:
25 Walking lunge steps - Either 25 normal lunges or 5 walking, turn back, 5 more, turn etc
20 Pull-ups - body rows from smith machine or TRX rows
50 Box jumps, 20 inch box - gym has tractor tyres i can jump on. Try step ups onto a bench or a stack of aerobic steps
20 Double-unders - tuck jumps or single-unders
25 Ring dips - bar dips, bench dips or just pushups
20 Knees to elbows - got a smith machine to hang off?
30 Kettlebell swings, 2 pood - dumbell swings, or sub burpees instead
30 Sit-ups - floor or gym ball
20 Hang squat cleans, 35 pound dumbells
25 Back extensions - Supermans
30 Wall ball shots, 20 pound ball - use whatever ball is available - throw it higher! or do dumbell thrusters with 10kg dumbells
3 Rope climb ascents - towel pullups or one-armed rows

hope that gives you some ideas
  Reply With Quote