WORKOUTS

ORTHDX NatFit workout of the day (WOD) is designed to aid you in your journey to health and wellness. Each WOD can be modified as needed for your specific fitness goals. Use these workouts on the road or when the snow dumps and getting to the Pagoda is not possible. Enjoy! 

EXERCISE FORMATS

1. Fire Pit is a fast paced body weight workout that mainly focuses on High Intensity Interval Training (HIIT). 

2. Boot Camp style workouts combine body weight training with weights, resistence bands, kettle bells, medicine balls, and much more. 

3. The Forge utilizes the Iron Mace to increase strength and mobility. 

4. Warrior Flow combines flexibility, mobility, and strength exercises into a complete body flow workout. 

Iron Mace: Lateral Plane Progression

1. Single Fist Grip: Front Curl, Step Out, Back Fist (Right & Left Side) 1 min/side

2. Single Hammer Grip: Lateral Swing (Right & Left Side) 1min/side

3. Single Hammer Grip: Full Lateral Swing Over Shoulder (Right & Left Side) 1min/side

4. Double Hammer Grip: Lateral Swing Shoulder Block  (Right & Left Side) 1min/side

Repeat Set 3x.

Boot Camp: Full Body Dumbbell Workout

Use dumbells 10lb-30lb. Do each exercise for 50 sec and rest for 10 sec after. Repeat each set 2x. 

1. Flat back press

2. Row

4. Zottman curl

5. Thruster 

1. Hollow body hold

2. Goblet Squats 

3. Curl

4. Over head press

FIRE PIT: FRONT BACK GO

Front-Back-Go is an exercise format used in military physical training. The format focuses on three positions: Front -  for exerises face down on the ground, Back - for exercises on your back, and Go - for standing exercises. 

30 seconds per exercise for 3 min. 

Front - Push Ups 

Back - Leg Raises

Go - J-Jacks  

30 seconds rest

Front - Climbers 

Back - Flutter kicks 

Go - Fast Feet 

30 seconds rest

Front - Cross Knee Climbers

Back - Hollow Body Crunches  

Go - High Knees 

30 seconds rest

Front - Body Saw 

Back - Toe Taps 

Go - Burpees 

30 seconds rest

Front- Table Top Push Ups  

Back - Bike Kicks 

Go - Squat Jump 

30 seconds rest

 

Front - Bear Crawl 

Back - Crab Walk 

Go - Jump Lunges 

30 seconds rest

FIRE PIT HIIT

Warm Up: 2min butt kicks | side shuffle (30 sec each)

 

HITT 5 min x2  (Do 5 reps of each exercise for 5 min) 

5 High Knees  

5 Jump Lunges 

5 Plank Jacks

5 Speed Skaters 

5 Frog Jumps 

5 4-Counts

Rest 1 min (repeat set) 

 

Finisher: 2min (30 sec each)  1. Fast Feet,  2. Full Body Extensions

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ABOUT ORTHDX NatFit

ORTHDX is a group training facility providing classes in the themes of Natural Fitness: Pursuit - innovative fitness, Escape - obstacle course racing, and Attack - combat arts.

 

WE BELIEVE THAT FITNESS IS MORE THAN JUST A WORKOUT. PROVIDING CLASSES THAT IGNITES DISCIPLINED TRAINING, HARMONY IN MOVEMENT AND ENDURANCE OF POWER, WE OFFER A UNIQUE RENEWAL OF OLD AND NEW WAYS OF LIVING LIFE WELL.

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ORTHDX Natural Fitness | 2903 N. Sherman Ave | Madison WI 53704  | 608.709.1314 |  Send E-mail

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