…aka The Genting Highland WOD.
You will need a deck of cards. Or you can use this online version.
The symbol on each card represents the movement and the number represents the number of reps to complete.
- Jack = 11
- Queen = 12
- King = 13
- Ace = 15
- Joker = 50 or rest time (depending on which level of difficulty you select)
Pick up the top card, do the movement according to the symbol and the number of reps. When you’re done, pick up the next card and repeat until you have completed the workout from the deck.
Light
Randomly select 30 cards and the 2 jokers and follow these movements:
- ♥ = Half burpees
- ♠ = Air squats
- ☘ = Knees press-ups
- ♦ = Sit ups
The face cards represent:
- Jack = 11
- Queen = 12
- King = 13
- Jokers = 1 minute rest.
Medium
Full Deck – 52 cards and the 2 jokers:
- ♥ = Burpees
- ♠ = Jumping air squats
- ☘ = Knees press-ups or press-ups
- ♦ = Sit ups
The face cards represent:
- Jack = 11
- Queen = 12
- King = 13
- Ace = 15
- Jokers = 30 seconds rest.
High
Full Deck – 52 cards and the 2 jokers:
- ♥ = Burpees
- ♠ = Jumping air squats
- ☘ = Press-ups
- ♦ = V-sit-ups
The face cards represent:
- Jack = 12
- Queen = 15
- King = 20
- Aces = 25
- Red joker = 50 burpees
- Black joker = 50 press-ups
Progress
14/4/20 – Left knee was giving me a lot of trouble today so I dropped all the leg movements. It has been quite bad so I might have to miss leg day for the rest of this week. This was my workout code:
- ♥ = Pull-ups (assisted)
- ♠ = Back extensions
- ☘ = Press-ups (on knees)
- ♦ = V-sit-ups
I did Medium today only because I misread the instructions. Since it was technically a “go easy” day, it was probably a good thing. I did do the 50 reps for the Black Joker but I gave up on the 50 reps for assisted Pull-ups because I was already struggling to complete anything past 10 reps.
This is part of a series of WODs (workout of the day) that I have been receiving from a WhatsApp fitness group I joined to help me keep active during MCO. I’m keeping a record of the workouts here so I can keep a record of how I’m doing. You can find the rest of these WODs here.
Forty, Fit & Fed 