Deck of Cards Workout

Deck of Cards WOD
grab a set of playing cards or FitDeck cards and lets do it

first do 30 minutes of  Navy SEAL  workout
wrist stretch  – 10 each way
wrist rotations  – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs with pole – 10
Hip swivel kicks forward  – 15 each leg
hip swivel kicks side  – 15 each leg
Jumping jacks  25
hip mobility drills (  Mtn Athlete HIM drill) – 5
Mountain climbers  – 25 – two count
Pushups – regular  20
Swimmers chest stretch – 10
alternate hand forward hand back pushups  – 15
airborne heismans  – 20
standing pause air squat  – 30 seconds
standing hip flexor stretch  – 5 each leg
Standing lunge  – 20 (10 each leg)
air squat  – 50
pushups – wide  – 10
frog jump lateral jump  (1 ft high minimum) – 10
eight count bodybuilders  – 10
split jumps  – 15
situps  – 25
burpee with frog broad jump  – 10
plie squat stretch  – 10
heavy weighted situps  – 25 (30 lb. weight)
flutter kicks  – 50 four count
crunches  – 25
reverse crunches  – 20

You can scale up on each of these exercises and add more to each one.


Then use a standard deck of card – or FitDeck cards including jokers. Each suit represents an exercise and each card equals the number of reps for each. We start the clock and begin turning over cards.

Diamonds = Push ups
Spades = Pull ups
Hearts = Burpees
Clubs = Sit ups
Joker – run one mile (log and post your time) down stretch with
yoga cobra – 10
yoga frog – 10
plea stretch (push your knees out)
deep breathing and meditation for 10 minutes

Quote – Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful.  Buddha

Workout designed for every athlete that wants to improve their body and mind.

Post reps and thoughts to comments below.

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