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!





  1. mtarangelo says

    Can’t make it but love the mobility RODs. Really would love to see some more barbell RODs. Bring on the snatches, cleans, jerks, squats, presses and deadlifts. Let’s max out and rep out!!!! We have enough people to motivate and teach proper technique in these movements. Lets all get with it, get after it and get better!

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