Ryan Woodruff
Head Coach
Lynchburg YMCA
The concept for this workout was given to me by Ron "Sticks" Ballatore, head coach of the NCAA Champion 1982 UCLA Bruins men's swimming team.
Using a regular deck of 52 cards, have the swimmers take turns drawing a card for the group. Perform the number of reps according to the card drawn.
Hearts = Pull-ups
Diamonds = Pike-ups on a physio ball
Spades = Push-ups
Clubs = Do all three exercises above
Jack = 11
Queen = 12
King = 13
Ace = repeat the reps of the previous card drawn.
Thus, a 3 of hearts means everyone performs three pull-ups. A 9 of clubs means 9 pull-ups, 9 pike-ups, and 9 push-ups. Keep going through the deck for as long as you can take it.Labels: Dryland, Ideas, Just for Fun, Strength
