physical Friday

Using Dice For Elite Fitness - The Game Evolves

Multiple Dice make things more interesting

Multiple Dice make things more interesting

The Dice Game is evolving for me.  I have thought about this format for quite a while but just never really got around to creating the workout.  Finally, Max Baumgardner gave me a pack of blank dice and I began to play around with the idea of a randomized workout with select exercises.

One of my favorite workouts on the road is the Deck of Cards.  I have written and discussed this workout many times because it has been one of the foundational workouts for me on the road for the last 20 years.  I simply take a deck of cards in every travel bag and I know that I will be able to get a great workout no matter where I am, or if I have any equipment.

The dice game solves at least one problem with the Card game.  When it is windy, the cards blow away.  It would take a hurricane to blow away the dice so if it is windy, the dice can be a much better alternative to the cards.

Another advantage to the dice might be that there are 6 sides to a standard die.  I can select 6 exercises that require no equipment or do just 5 and leave one open as a Joker so that I can incorporate whatever is available on site.

This morning we used 3 dice + the number die to come up with a challenging workout.

Die 1

Burpee

Push-up

Sit-up

Squats

Flutter Kicks x 10

Joker = pullups today

Die 2 - Sandbag 

Clean and Jerk

Plank Pulls

Shoulder 2 Shoulder

Front Squats

Thruster 

Sandbag 2 shoulder

Die 3 - kettlebell

Swings

Single arm snatch

Deadlift

Goblet Squat

Single arm press

Joker = 200 m run today

Number Die (I have it in 5’s but you could make them any numbers you want)

5

10

15

20

25

30

For the first 5 minutes, just the bodyweight die

Second 5 minutes, bodyweight and sandbag

Last 10 minutes, bodyweight + sandbag + Kettlebell

The workout was good, not especially challenging but I will continue to work on the numbers and exercises to create a masterpiece of reps and exercises guaranteed to be extremely effective.

If you come up with some devious routines with the dice, let me know.  I really like the idea and want to continue to work on it for road workouts. Send them to me at Podcast@saltwaterexperience.com or tag me @tom_rowland on Instagram