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Carolina Dry Docks
Also known as: Carolina Dry Dock
CAROLINA DRY DOCKS
CAROLINA DRY DOCKS
Description
Modified push-up.
Bend only your elbows, allowing body to drop head toward hands without lowering your six.
See Also
Railroaders
Advanced
RAILROADERS
Groups take turns on railroad ties: 20 overhead presses, planks; 20 curls, Al Gore; 20 dips, flutter kicks; 20 bent over rows, lunges. Repeat or modify as desired.
Upper Body
Shoulders
Triceps
Chest
Core
Plank
Lower Body
Glutes
Lunges
Full Body
Routine
Partner
Merkin Mania
Advanced
MERKIN MANIA
Perform 5 of each type of Merkin without rest: Diamond, Standard, Wide Arm, Crucible, Staggered (both ways), Tempo, and Hand Release.
Merkin
Upper Body
Chest
Triceps
Routine
Lindsays aka Forties
Advanced
LINDSAYS AKA FORTIES
Lindsays (Forties) are a high-rep variation of Elevens, starting with 30 reps of one exercise and 10 of another, decreasing the first and increasing the second until you reach 10 and 30 reps, respectively, with the total always adding up to 40.
Routine
Base Routine
Upper Body
Chest
Triceps
21s
Beginner
21S
PAX does 2-count side straddle hops, counting 1-5 out loud; reps 6-21 are mental and must stop at 21.
Routine
Upper Body
Biceps
Triceps
Navy Seal Burpee
Advanced
NAVY SEAL BURPEE
A burpee with three merkins; knee-tucks on the first two up movements.
Burpee
Full Body
Upper Body
Chest
Triceps
Plyometrics
Worst Worst Merkin Ever
Advanced
WORST WORST MERKIN EVER
In cadence: 10 Crucible Merkins, Wercans, regular Merkins, and Diamond Merkins—it's the worst!
Merkin
Upper Body
Chest
Triceps
Worst Merkin Ever
Advanced
Perform 1 Wide Arm, 1 Regular, and 1 Diamond Merkin in succession for the Worst Merkin Ever.
Merkin
Upper Body
Chest
Triceps
WMD
Advanced
WMD
WMD: 3 merkins in a row—1 Wide Arm, 1 Regular, 1 Diamond—no breaks. (aka Worst Merkin Ever)
Merkin
Upper Body
Chest
Triceps