Workout of the Day
The Bulldog Workout of the Day (BWOD)
The BWOD was established 4 years ago by Coach Nick Stavropoulos. Coach Nick is an avid Crossfitter with extensive experience in coaching youth athletes. Many of the Bulldogs playing for BHS did these workouts while playing JHL. These workouts are meant to supplement summer sessions to enable the athlete to build strength and endurance in preparation for the upcoming season. Thank you again to Coach Nick!
The BWOD will be delivered prior to the start of each week and contain the WODs for the week.
Understanding the Bulldog Workout of the Day
Bulldog Workout of the Day (BWOD) uses 3 types of structure:
- Rounds for Quality (RFQ)
- Rounds for Time (RFT)
- As Many Rounds as Possible (AMRAP)
- Every Minute on the Minute (EMOM)
RFQ requires the athlete to complete the work with an emphasis on quality, not speed.
RFT requires the athlete to complete the work as fast as possible.
AMRAP requires the athlete to complete as many rounds of the work within a specific time limit.
EMOM requires the athlete to complete the work within a defined number of minutes for a specific number of rounds.
BWOD vs BWOD Scaled
To start, the BWOD is for Seniors and Juniors athletes. The BWOD scaled is for Youth Athletes. With that said, athletes should adjust their workouts to support their fitness level. We emphasize quality over speed.
Bulldog Workout of the Day WOD
| # | BWOD | BWOD Scale | Notes |
|---|---|---|---|
| 1.1 | 8 RFT: 200yd Run 15 push up, 15 sit up, 15 air squats | 8 RFT: 100yd Run 10 push ups on knees, 10 sit up, 10 air squats (best depth) | |
| 1.2 | 1 RFT: Run 1 mile, 2 RFQ: 50ft bear crawl, 50ft duck walk, 50ft walking lunges | For the run, run/job/walk combo but complete the distance. | Max effort on the 1 mile run, then focus on high quality reps for the "animal" walk work |
| 1.3 | 6 RFT: 100yd run, 15 push ups, 20 sit ups, 25 air squats | 6 RFT: 50yd run, 5 push ups, 10 sit ups, 15 air squats | |
| 2.1 | 1 RFT: 100 Burpees | 1 RFT: 50 Burpees | |
| 2.2 | 20 RFQ: 20yd sprints, then accumulate 3 mins of plank holds & 3 mins of wall sits | 20 RFQ: 10yd sprintsthen accumulate 2 mins of plank holds & 2 mins of wall sits | After sprinting 20 yards, walk back to the start line, count to 3, and go! |
| 2.3 | 6 RFT: 200yd, 15 push up, 20 sit up, 25 air squats | 6 RFT: 100yd, 10 push up, 15 sit up, 20 air squats | |
| 3.1 | 4 RFT: 400yd Run, 20 push ups, 20 jumping air squats | 4 RFT: 200yd Run, 10 push ups, 10 jumping air squats | |
| 3.2 | 6 RFT: 100yd Run, 10 burpees | 6 RFT: 50yd Run, 5 burpees | |
| 3.3 | 1 RFT: 1 mile run, then 2 RFT: 50m duckwalk, 50yd bear crawl, 50yd walking lunge | ||
| 4.1 | 10 RFT: 50yd sprints (walk back to start line, count to 3, and go), then 3 min of plank hold accumulation | ||
| 4.2 | 5 RFT: 10 burpees, 20 sit ups, 10 burpees, 20 air squats | 5 RFT: 5 burpees, 10 sit ups, 5 burpees, 10 air squats | |
| 4.3 | 1 RFT (Chipper): 800yd run, 40 push ups, 40 jumping air squats, 40 walking lunges, 800yd run | 1 RFT (Chipper): 400yd run, 20 push ups, 20 jumping air squats, 20 walking lunges, 400yd run |
Getting Started
Your athlete needs 4 things for the BWOD.
- Water
- Footwear
- Great Attitude
- Great Effort
Before starting the BWOD, ensure you warm up properly.
Here is an example of the Dynamic Warm Up used at the Seniors levels.
10 yards of spacing. Complete the exercise for the 1st, 5 yards, then spring the remaining 5 yards.
- Walking Knee Hug to Lunge
- Walking Open the Gate
- Toy Soldiers
- Lateral Power Step
- High Knees
- Lateral High Knees
Now, full 10 yards, up and back.
- Duck Walk (see in Movement Library)
- Bear Crawls (see in Movement Library)
This should take about 5-10 minutes complete! #godawgs
Movement Library
Here are links to the movements to help your athlete:
