ROD 012014


Monday, 20Jan14


This is a classic NLP routine.

Bodyweight/Flex/Mobility Training

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  1. Low Jumping Jacks
  2. Plank Climbers (alternating lead arm)
  3. Single-arm overhead deep squat (right)
  4. Single-arm overhead deep squat (left)
  5. Groiners
  6. Diamond leg sit-ups
  7. Push-ups
  8. Plank (straight arm) to diagonal knee tucks to elbows

1 minute rest & then:

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

  1. Dynamic Squats x 2 sets
  2. Mountain Climbers x 2 sets
  3. lunge jumps x 2 sets
  4. Burpees x 1 set


SPEAK YOUR MIND ! tell us what you think about this ROD


Why should I SPEAK MY MIND?

Posting your thougts, times & results on all ROD’s to comments allows us to create ROD’s that you LIKE and allows you to TRACK & COMPARE your performance.  You can also add additional notes such “I liked this ROD, bring it back soon” or record the weight used for a specific exercise.

How do I do this?

Go to the ROD page,on the left side you will see Pages, Friends of Next Level and Login. Click on Register, create a Username and enter your email address and you’re ready to  SPEAKING YOUR MIND!