The Garage WOD

This summer, it was nearly impossible to work out.  Savanna was out of school, and Mike works out early in the morning before work.  I was consumed with entertaining and carpooling my child on the weeks that she was not enrolled in a camp.

I also came down with a sudden case of plantar fasciitis.  If you’ve never had it, consider yourself lucky.  It’s a miserable problem to have, and it never seems to go away.  Goodbye to the convenience of running!

What’s a girl to do?!  With the time constraints at hand and a chronic foot injury, working out became a real challenge.  Exercise is my behavioral medicine, so I had to figure something out for the summer.  It had to be time efficient, convenient, and most of all…..effective.  Exercise is Medicine

The end result is this hellacious workout.  I did this “Garage WOD” every other day, and it was tougher than anything I normally do at the gym.  Burpees became no big deal after several weeks, and I could hang with the best in a burpee WOD……100 burpees for time?  No problem.  I basically kicked my own ass in my own garage on my own time.

On alternating days, I went to CycleWard.  Excellent exercise, great music, and I love the owners.  They also have a clean child care room.  Win-win-win!

This is still a staple workout when I’m running short on time or when Savanna is home from school.  You can do this WOD in the same amount of time it would take you to drive to and from the gym.  The first 20 minutes of this workout are always the same, but I often change the exercises during minutes 20-35 for variation.

Start with the first 20 minutes as outlined below.  If you can’t do 10 burpees in a row, start with 5 on the minute, every minute.  Increase to 7 when you can.   I’ve kept the exercises simple here so that you can do this at home at anytime with minimal equipment.   All you need is a timer!

Get ready for the 25 minutes of misery that got me through the summer.  You’re welcome.

3, 2, 1, go!

Summer Garage WOD 

This workout is an EMOM workout.  EMOM stands for “Every Minute, On the Minute.”  This means that you do the reps at the start of the minute and rest the remainder of that minute.  Then, pull your shit together and begin at the start of the new minute.  If it’s awful, you’re doing it right.  *If you do not know how to do a burpee, here is a video of Savanna and I doing burpees on my 37th birthday.  Kid’s got rhythm.

  1. 10 burpees EMOM 10 minutes
  2. 20 Pushups EMOM   5 minutes
  3. 25 Air squats EMOM 5 minutes
  4. 30 sit ups EMOM 5 minutes

At this point, you’ve done 100 burpees, 100 pushups, 125 air squats, and 150 situps in 25 minutes.  Good job!  You can call it a day, or you can begin to add a few minutes to the workout with exercises of your own choice.  This is what I typically do:

5.  20 KB swings EMOM 5 minutes (35#)

6.  Battle ropes EMOM 5 minutes (alternating waves 30 seconds on, 30 seconds off)

7.  Battle ropes/tricep dips EMOM 5 minutes (same as above, tricep dips on the 2nd minute)

That’s all from South Florida today, folks.  When you don’t feel like working out, try this one at home.  Start with ten burpees and see where it goes.  Maybe you get 20, maybe 100!  I occasionally have the best workouts when I felt the least motivated.  Speaking of motivation, what motivates you?  People?  Information?  Progress itself?  Or…..fear?  I’m convinced that the most motivating factor for highly driven people is fear……fear of losing, fear of failing, fear of not fitting into those jeans, fear of not being good enough in some way.  That’s another post in itself.

What motivates you, and why?  Think about that the next time you’re struggling to do 100 burpees in your garage.  Here’s something to fuel your motivation… kid did 100 burpees when she was 5 years old.  FOR FUN.  Watch Savanna put us all to shame during the 100 burpee challenge in 2012.

If you come up with something interesting, write to me at, or leave a comment.  I’ll write back, I promise.

So long for now, my friends.