Family Fitness: WOD Together

Sitting in a car for hours can leave the body feeling restless, depleted, and tired.  It's the same position we face in airplanes, in offices, and most variably our couches or chairs at home.  

One of the best lessons I learned about movement was from Jennifer Azzi, a coach of mine who played for the WNBA.  I asked her how their bodies kept up with all the hours of travel. She said that no matter where they went, how long it took to get there, or when they got there, the First thing they always did was Workout and Move their bodies.

The truth is, no one Feels like working out after a long day, a long ride, a long whatever.  But most of us Know, that no matter how we feel now, we will feel better during/after/when we workout or move.  So we do.

Basic human movement is something that can be tough to discern for most.  We see lots of big healthy promotional pictures and video of the way other people interpret basic human movement on t.v., in magazines, Facebook, and those perfectly framed Instagram pictures.  The heart of the matter of your interpretation of basic human movement will always start where you are.    

How much do you sit in your day?

How active are you?

What CAN you do?  Do you do it?

We live in a busy culture connected by technology and our physical bodies sometimes take a backseat to everything else moving in our lives.  We have to find a way to incorporate basic human movement into the other important components of our lives, especially our families.  There is a way to move together...

The Family WOD!

Most of the time family activities turn into hikes, walks, or bike rides.  But how about when you need that surge of a good a** kickin' workout?

Here is a simple example of how to combine different basic movement capacities amongst the different people in a family so that you can workout together AND spend time together. 

Gretchen, Samsoni, Lara, Dave (& Princess)

Here's what we came up with:

Use TABATA timing.  For those that are unfamiliar that's 20 seconds of work and 10 seconds of rest.

Create a rotating circuit.  We were on a playground and had a few pieces of equipment to use.



  -Monkey Bars



Create stations in a circle so that transitions from each exercise during the 10 seconds of rest are seamless and easy.


All stations are available to be utilized with your capability, so scale as needed.  Vocalize this so all the players know.

Station 1:  Kettlebell Swings 35#, to any height/range


Station 2:  Hill Sprints or Walk (with or without added rock)


Station 3:  Pull-ups (regular, kipping, jumping, or dead hang hold)


Station 4:  Toes 2 Bar (Or knees to chest, or push-ups on the ground)


Station 5:  Box Jumps or Step-Ups


Use an APP on your phone to alert the transitions through work/rest/rotate modes.

Here's a link to what we used:  Interval Timer - Timing for HIIT Training and Workouts by Deltaworks

Use Music on another phone to keep people jammin' while they move.  Pandora, Spotify, Itunes, all work.

Have FUN!

We treated each station as a circuit and went in order as presented above. 1, 2, 3, 4, 5 then started over at 1 again.  We completed FOUR Full Rounds of the circuit, all with the sequence of TABATA Timing.


It started getting harder at the end and the movement through to a new exercise after 20 seconds was a welcomed transition.  It was easy to constantly push ourselves because we were all moving at the same time giving our 100%.

This type of Family WOD is easy to adapt and create to work the best for your family.  So give it a shot and get your family moving.  Together.

FullSizeRender (2)

FullSizeRender (3)

Lara Foster

Lara is an obesity survivor! Tipping the scales at 350 lbs in 2007, she knew her life needed a drastic change. With basic, focused fitness and nutrition efforts she lost 150 lbs by 2008 and became a certified personal trainer.

Her knowledge and experience of what it takes to sustainably lose weight, get in shape, and stay in shape is akin to no other. After coaching thousands of sessions in the last 8 years she has broadened her approach to sharing all she has learned through journalism and visual media.

Currently a freelance writer, full-time coach, and part-time rancher, Lara focuses on the action steps needed for a full, whole, sustainable life. She studied Mass Communication at The University of Utah and honed her skills as a sports journalist and photographer. Lara is a NASM certified trainer with PES, CES, USA Weightlifting and Crossfit L-1 to round out her background.

She enjoys the outdoors, photography, and sharing her experiences through this newfound life. Showing others it’s never too late to change, your life CAN be an adventure and you CAN live your dreams!