Fundamental movements workout dice
Origin story: I like/respect coach Dan John a whole bunch, and his insight into the Six Fundamental Movements forever changed how I train. I was exploring different ways of programming my training, and I thought it might be interesting to create a dice set for random days. Planned programming is usually best, but sometime you want to mix it up for fun. There's a difference between totally random and intentionally random, and these dice attempt to add variety in an intentional way.
I made a dice set based on Dan John's Six Fundamental Movements - push, pull, squat, hinge, loaded carry, and groundwork. I read somewhere that Rotate/Anti-Rotate was being discussed as an additional pattern, so I added it to make a set of seven dice.
In Dan's book Intervention, he talks about the movement patterns and how you can program them in different ways from the most basic (patterning) to the most complex (ballistic). I made one die for each fundamental movement (black letters). Then I gave each side of each die a different programming option - pattern, mobility, endurance, ballistic, grind, or rest (red letters).
To randomly program a workout, simply roll the dice! I like to re-arrange and group whatever I roll into this order (using the red letters):
In the example roll above, I could do this:
- Pattern Rotate - unweighted Turkish Getups
- Ballistic Pull, Ballistic Squat - full squat cleans (clean the barbell from the floor and catch in a deep squat)
- Grind Push - one-arm kettlebell overhead presses, or weighted TRX pushups
- Endurance Ground, Endurance Carry - alternate Spiderman crawl and slosh pipe carry until I've had enough
- Rest Hinge - skip this time
I had the chance to show my dice to Dan and two of his talented student coaches. For more about that, check out our Fundamental Movements Fano Plane.