FTW 5 min Push-Up WOD

FTW 5 min Push-up WOD


Yeti Yoga Dre Yoga Mat

from: Evolve Fit Wear

Benefits:  This WOD will be focusing on slow eccentric movements while performing 10 different pushup movements.  This will help increase stability and muscle recruitment.

 Equipment: None, mat suggested for those who need to modify from their knees.

WOD: 100 reps


1. Normal Push-up:  Hands shoulder width apart and perform 10 repetitions with the eccentric (negative) movement taking 4-5 seconds and then press up. That’s one repetition.  Perform 10.

2. Narrow:  Hands are much closer together to focus on triceps.  Perform 10 reps.

3.  Wide:  Hands are much wider than normal position.  This focuses on the chest muscles.  Perform 10 reps.

4. Stagger:  Place one hand above the other and normal width.  Perform 10 reps.

5. Stagger opposite:  Switch hand position and perform 10 reps.

6. One hand normal and wide:  Place right hand in the normal position and left hand in wide position. Perform 10 reps.

7. One hand normal and wide:  Switch hand placement and perform 10 reps.

8. Right leg up:  Normal push-up position and raise right leg off ground.  Perform 10 reps.

9. Left leg up:  Normal push-up position and raise left leg off ground.  Perform 10 reps.

10. Normal or Decline:  Advanced can place legs on an ab ball, bench or box.  Perform 10 reps.

*Note: Modified can be done on knees.  Limit breaks in between movements and don’t sacrifice form for speed. 


Copyright 2018. Fire Team Whiskey, LLC, All Rights Reserved.

FTW 5 min Waterfall Workout

FTW 5 min 12 Rep Waterfall WOD


Perform a time saving muscular endurance WOD with both upper and lower body movements.

Can be done with any form of resistance.  Can be done in a variety of places and environments.



Light dumbbells, or bands or bodyweight.


Directions: (Biceps and Squats)

  1. Warm- up 3-5 minutes.

  2. Pick a lightweight form or resistance.

  3. Perform 12 reps of an upper body movement (bicep curl).  Perform 12 reps of a squat with the weight at your side. No rest.

  4. Perform 11 reps of the biceps curl, then 11 squats.  No rest.

  5. Perform 10 reps of the biceps curl, then 10 squats.  No rest.

  6. Repeat method of waterfall until you reach 1 rep and you’re finished.

  7. Cooldown for 3-5 minutes.



Pick a weight that will allow you to perform high volume reps with no breaks.

Progress up in weight after you have completed this style of WOD a few times.

Never sacrifice form for weight.   


Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 




Purpose:  Improve and build balance, coordination, speed, and agility.

Benefits:  Prevent injuries, improve overall fitness, and body structure.


1.       Balance:  Upper body push up on a stability ball. Place hands on ball and feet on ground and slowly descend to lower chest to the ball.  Extend back to starting position.  Modified can be performed on your knees.  Lower body movements can be done with one-legged squats with bodyweight or dumbbells.  Perform 10-15 reps.

2.      Reaction: Cone sprints:  Place two cones or dumbbells 5 feet in front of you.  The cones or dumbbells can be placed a few feet apart.  Sprint towards a cone and stop and touch it with one hand.  Backpedal to starting position and sprint to the opposite cone.  Backpedal to starting position and repeat 10-15 times as fast as you can. 

3.      Agility:  High knees, Jumping Jacks, Cross-county skiers are all examples of an agility exercise.  Perform one of the agility exercises for 15-30 seconds.

4.      Acceleration:  Medicine-ball slam or sprints.  Grab a medicine call and raise above your head.  Bring the ball down as fast as you can and slam the ball to the floor.  Pick up the ball and repeat 10-15 times.

5.      Deceleration:  Sprint forward and backwards to a lunge stop.  Start by sprinting for 5-6 yards and stop to a lung position. Hold for a one count and backpedal for 5-6 yards to a lunge position and hold for a one count.  Repeat for 10-15 reps. 


Repeat above WOD for 2-4 cycles to improve overall fitness and agility. 

FTW Mobility WOD

FTW 5 min Mobility WOD

Purpose:  To build stability in several joints in the body to prevent injury and improve performance.


Benefit: Improves coordination, flexibility, posture, and helps to overcome injuries.



8 Movements

30 seconds work time.

5 seconds rest.


1.      Stationary Squat:  Feet shoulder width apart.  Keep back straight and lower until your legs make a 90* angle as best as you can.  Hold for 30 seconds. 

2.      Rest for 5 seconds.

3.      Tree Pose:  Place one leg on the opposite inner thigh or above knee.  Arms out or above head.  Advanced: Keep one leg straight and bend over keeping back straight and extending opposite leg behind you.  Form a “T” like position. Hold for 30 seconds.

4.      Rest for 5 seconds.

5.      Tree Pose opposite leg. Hold for 30 seconds.

6.      Rest for 5 seconds.

7.      Side Plank:  Go to the floor on one side.  One hand on floor and other hand on hips.  Place feet in ground or knees for modification. Hold for 30 seconds.

8.      Rest for 5 seconds.

9.      Side Plank: Opposite side. Hold for 30 seconds.

10.  Rest for 5 seconds.

11.  Hip Drive:  Place palms on floor fingers facing feet.  Heels on ground bent at 90*.  Drive hips up to the ceiling to form a chair like pose.  Hold for 30 seconds.

12.  Rest for 5 seconds.

13.  Frog:  Feet shoulder width apart and palms on floor.  Lean over to put pressure on hands to support your weight on your hands.  Try to lift your feet off the floor for 30 seconds.

14.  Rest for 5 seconds.

15.  Stationary Squat:  Same as #1.

Copyright Fire Team Whiskey 2018. All rights reserved.