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That’s it.

One round. One rep per exercise.

Maybe two weeks later, you do three reps each, one round. Maybe not.

Then in three weeks, up it to five reps. Then 10.  

Oh shit! Don’t look now, but its two months later, and you’re doing 10 reps for two rounds.

That was my early progression. It took six months. Nice and easy steps. A simple build that slowly worked on strength. On mobility. Flexibility. Stamina. And most importantly, Enthusiasm. That enthusiasm is everything.

And FYI - I’m not a trainer. I’m not certified in jack shit. I’m just a really huge fan of all types of fitness. Even though I’ve always been a big guy much of my life.

And no, this isn’t the massively transformational journey where one thing changed my life. I’m just a big guy. Always athletic but overweight. Back in the day, I reached 275lbs (at a sturdy 5’8”!). Now I’m down to about 220 and in better shape than ever. Still Real Size, but fit. Fit to me means my fitness level can handle my weight.

I move well. I can run flat out for a couple hundred yards. I run full court ball. I get my swim on, I do Crossfit and have crushed a couple triathlons.

YOU should be able to handle your own weight well too. That should be your baseline. Period.

If you can’t yet, it’s cool. Doing these basic WOD’s (Workout Of the Day) will help you get you there. If you can handle your weight, then you should work on crushing these workouts. Like its nothing.

Then you can think about joining a Crossfit Box. If your in the New York, I’ll introduce you to the best box in the city - Crossfit Sobro.

But we ain’t there yet. For now, just use your regular gym.

Build that enthusiasm we talked about by building basic abilities. You need to feel YOU improve. When those first round of movements start to get easier, you start to like it. You add more reps because your body is telling you, “umm, I can actually do more!

Listen and wait. Your body will tell you.

So, start slow. Get revved up with these 15 energizing beginner WOD’s. Modify them to whatever level you’re at, just be consistent. Start slow. And keep adding!


1. 10 to 1 Countdown WOD

Do 10 each of kettlebell swings at a moderate weight, followed by 10 dumbbell thrusters (hold a light dumbbell in front of your chest with both hands; squat with dumbbell in place, then stand straight while raising the dumbbell overhead.) Then do 9 of each, then 8, and so on, down to 1 of each.

2. Simple Burpee Workout

Do as many burpees as you can in eight minutes.

3. Body Weight WOD

Perform 3 rounds of 10 of the following with as much intensity as you can:

  • air squats
  • Sit-ups
  • Push-ups
  • ring rows
  • burpees
4. Squats, Pull-ups, Presses and a Run

Do 3 rounds of the following as rapidly as possible: 12 front squats with a barbell, 10 pull-ups and 8 push presses. Finish up with a quarter-mile run.

5. The Running Sandwich

Do a quarter-mile run followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups. Finish with another quarter-mile run.

6. Jumps and Lunges

Do 5 fast rounds of the following: 15 lunges each leg with a moderate-weight barbell, 60 jumps with a jump rope.

7. Push, Pull, Run

Do 5 rounds of the following: 10 push-ups and 10 pull-ups. Finish with a half-mile run.

8. Burpee Box Jumps

Set your timer for 8 minutes, then do as many rounds as you can of: 8 burpee box jumps (perform a standard burpee, then jump up on a box; jump down) and 16 kettlebell swings.

9. 21,15 and 9

Do 21 each of deadlifts and burpees, followed by 15 of each, then 9 of each.

10. Squat Routine

Start to squat with a barbell, but hold the down position for two minutes (or as long as you can). Next, do 3 rounds of 10 burpees, 15 sit-ups and 20 air squats.

11. Tabata Push-Ups and Lunges

“Tabata” means to perform a move for 20 seconds, rest for 10 seconds, and repeat.) Set a clock for 8 minutes and do Tabata alternating push-ups and lunges.

12. 10 for 10

Set a timer for 10 minutes and do as many rounds as possible of the following: 10 kettlebell swings, 10 box jumps (jump up onto a 12 to 20 inch tall box or step), 10 ring dips.

13. Dumbbells and Jump Ropes

Do each for 3 minutes straight, resting 1 minute between: jumping rope, weighted sit-ups, weighted lunges and dumbbell thrusters.

14. Rope, Sumos and Wall Balls

Do 75 to 100 turns of the jump rope, then countdown with sets of 10, 9, 8, etc. down to 1 of the following:

  • Wall balls - do squats with a medicine ball about arm's length from a wall. Bounce the ball off the wall at around 10 feet above you after the squat, then catch the ball
  • Sumo deadlift high pulls - With feet wider than shoulder-width, squat, push hips back, and grab a fairly heavy barbell using a narrow grip; stand and pull bar up to collarbone, elbows above bar. Return bar to ground

Finish up with 75 to 100 more jump rope turns.

15. Push Ups and Burpees in 5s

Do 5 sets of the following: 5 push-ups, followed by 5 burpees, then run in place for one minute.

Sizing Guide

Gruff + Tumble Size & Fit
(waist measurement)













Sizing: We recommend going a size up for maximum comfort.