The ‘King Of The IWT’ is back. I had taken a bit of a break from these and I forgot how much I love them. In my opinion there is no better way to build an extremely high all around level of fitness. I use them for almost all my athletes whether they compete in the CrossFit games or they play in the NBA or NFL. I even use them for average people just looking to get more fit. I’d love to take credit for inventing them but I can’t. That honor goes to Pat O’Shea who came up with the idea in 1969. It’s a true classic. Over the years I’ve played with the format, changed it a little to suit my needs and have created all kinds of variations that you can learn from and use. Today I did a ‘Fight Specific’ IWT (stands for Interval Weight Training by the way). There’s a rumor going around that I may be getting back into competing so it looks like I have some work to do.


10x Pull-up +

2:00 minute kickboxing (hard) +

2:00 minute Rest

Three Rounds


5 minute Intermission (not including 3rd-2min rest period above)


10x Dip +

2:00 SkiErg (Hard) while strapped to the ATP +

2:00 Rest

Three Rounds


5 minute Intermission (not including 3rd-2min rest period above)


100x Curl-ups (Slow and Strict)


Bobby Maximus


One Hour


The Bobby Maximus How To Videos Section (Media-Video-How To)


The Project Maximus Youtube page:

Note about the training: Day to day entries will change. Some entires will be workouts I have done that day, some entries will be workouts that people I train did that day. Some entries will be my favorite all time workouts or something I saw on the internet that I thought would be good for you to experience. Remember that because of the changing nature of the entries these workouts are not meant to be prescriptive. For example they aren’t necessarily written down with the intention of you following them precisely. Rather, they are meant to collectively build a resource that you can learn from. Hopefully you can implement some of these ideas and workouts into your own training in order to better your fitness.

Also note that I won’t be posting at the same time every day. If I workout early then it might get posted early. If I workout late then it might get posted late. If I am in  different time zone then hell, I don’t know what time it will show up. Just a head’s up. That said, I will do my best to get them to you in a timely fashion. You have my word on that but remember I don’t have an army of internet monkeys at my beck and call. I am doing this on my own…