The “deck of cards” is an advanced WOD, which incorporates all of the exercise protocols needed in a great session; PHA, ballistic, endurance, strength, random, complex exercise. You take a simple deck of cards a pick one at a time, assign the exercise based on the card face, perform and take the remaining 51 cards. You can assign extra level of difficulty for jokers, face cards or aces. It’s going to be a long session, but it goes fast due to the random nature of the various card values so it’s hard-soft stress. Example routine:
warmup: joint mobility for until loose. then you are ready if you start the deck with the "joker" 1000 meter rowing or running.
Hearts: Suit case Dead lift, heavy KB 40kg with shrug.
Diamonds: reverse hand pushups on Kettlebells (upper body, complex, balance )
Hearts: Pull-ups without kipping: (upper body strength)
Clubs: Kettebell thrusters (legs, upper body and ballistic movement one or Two.
Aces: GHD situp.
Face cards: 10 reps Kettlebell snatches. 5 R/L
Jokers: 1000 meters rowing.
Depending on the setup, transition, and the exercise difficulty, it can take from 35 to over and hour to go throw the entire deck. It’s always a great session even if you are training by yourself….it’s as though some is organizing your training in person.
Go to the most advanced level and use a XVest of 20-30 lbs. as you do the Deck of cards routine.
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