The deck of cards (DOC) workout is simple. Each suit is assigned to an exercise—ie. diamonds equals Push-Ups. Bodyweight moves are preferred because you move quickly between exercises. Variations as you progress is to include pull-ups, dips, medicine balls and/or kettles.
Here is the app if you prefer - https://itunes.apple.com/us/app/deck-of-cards-wod/id435642633?mt=8
The app is great because it contains two jokers (wild cards), completely customizable, includes a timer and you can assign rep values to each card.
Draw a card and perform the designated exercise for the number reps indicated on the card, 2 through 10. For the face cards, Jack = 11 reps, Queen = 12 reps, King = 13 reps, and Ace = 14 reps.
This type of workout is fairly high volume, so it builds muscular endurance and work capacity. It's important for real athletes to be able to repeatedly perform a movement. And it's a great way to get an extra fat burning boost, if that's your goal. Functional training is a great way to improve your daily performance as it relates to your active lifestyle and/or profession.
Ideally I like to do this on a day when I don't plan to lift or have a daily split training schedule. It combines well with sparring sessions in the morning and using DOC as a finisher.
Guidelines-
- Assign one exercise to each suit. If you draw a suit, you perform the designated exercise for the number of reps indicated on the card. Use these reps for face cards: Jack = 11; Queen = 12; King = 13; Ace = 14.
- Rest for 10-20 seconds after finishing an exercise, then draw another card. The ultimate goal is to get through the entire deck as quickly as possible and with NO rest between exercises or VERY limited rest. Speed and velocity is what we are shooting for.
- Choose one conditioning move, two exercises tailored to the goal of the workout, and one core move.
- Jokers should be an exercise with a challenging number of reps.
You are only limited by how challenging you make each workout for yourself. If you are not almost dead after completing the deck of cards you were being too easy on yourself.
The Deck of Cards Challenge is a very good group setting workout or done with a partner.
SEMPER FI