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A Workout You Can Feel For Days

So, on Friday afternoon one of my colleagues and friend came to me and suggested we do a W.O.D ( Workout Of The Day), called the “stoepkakker”. Slightly confused ( because of the name), I said “sure why not”, but had to ask why he calls it that. His reply was, ” A Stoepkakker is an animal that is too lazy/tired to leave the porch to take care of its bodily functions”. The fact that we both felt the need to retch after the W.O.D made this previous statement ring true.


21 Barbell Clean and Front squat (60kg)

21 Hand Stand Push-ups

15 Barbell Clean and Front squat (60kg)

15 Hand Stand Push-ups

9 Barbell Clean and Front squat (60kg)

9 Hand Stand Push-ups


After this : 10 Pull ups +10 toes-to-bar . 3 times each.

This workout is extremely challenging in many ways. Not only is it a full body workout, but it challenges a lot of the bio-motor ( life movement) abilities . Such as Endurance, Stamina, Power, Flexibility, Strength, and Balance.

Incase you find yourself wondering why we would train like this on a daily basis, here are the benefits of this workout for any individual brave  enough to challenge themselves.

Main Benefits of the Front Squat


  1. Targets the Quadriceps. The Front Squat targets the quadriceps like no other exercise. The Front Squat places more emphasis on the quadriceps muscle because of the barbell being held in front of you instead of behind you as in the standard barbell squat.
  1. Less Spinal Compression. The Front Squat is an advanced movement. To perform the front squat correctly the bar is NOT placed on the back, but in front. This small yet major variation takes the hips out of the movement, and also increased the difficulty of the exercise, which results in less weight being able to be used.  Less weight on the bar, equals less spinal compression. Bottom line to remember: bar position determines back angle. When the bar is placed behind the neck or on the mid back as in  the two variations of the normal squat, the spine becomes more compressed and less emphasis is placed on the quadriceps. Try Front Squats if you have lower back issues. Chances are you can do them without problems.
  1. Less Spinal Flexion. The upright stance during the Front Squats makes it impossible to lean forward. If you do, you will lose your balance and drop the weight risking serious injury. By carrying the bar in the front, you reduce spinal flexion. This makes the Front Squats a safer  exercise for your back.
  1. Works your Entire Core. Keeping your torso erect during heavy Front Squats requires a strong core. If you lean forward too much during Back Squats, you are lacking balance, but also probably lacking a strong core. Front Squats can help remedy both situations. They will quickly solve this problem.

The Handstand Push-up


The handstand push-up, often seen as a spectacular stunt for showing off physical prowess, actually provides a number of fitness benefits. When performed as part of a regular fitness regimen, the exercise can provide increases across the spectrum of fitness. While certainly not a beginner’s fitness exercise, any intermediate or advanced athlete can benefit from handstand push-ups.

These benefits include:


Among the most obvious benefits of performing handstand push-ups is their value for strengthening the muscles of the upper body. The prime movers include the chest, shoulder, and arm muscles. The handstand push-up provides a far greater demand on these muscle groups than standard push-ups. The handstand push-up will make these muscles stronger than the standard push-up because you are pushing a far larger percentage of your body weight–all of it.


One of the most overlooked benefits of handstand push-ups is the balance developed from performing them. While performing handstand push-ups with your feet against a wall will not provide as much benefit to your balance as performing them free-standing, there is still an incredible demand on the proprioceptive function of the nervous system that provides balance.


Core strength is a popular topic in the fitness industry. The BOSU, balance boards, and exercise balls are all popular because of the supposed benefits to a user’s core strength development. While all of these work well for novices, they hold questionable value for the experienced athlete who has well-developed core strength simply from participating in his chosen sport. The core strength developed by performing wall-supported and then free-standing handstand push-ups however, far exceeds that of any of the current devices beloved of personal trainers.

About DiabeticAthletic (30 Articles)
A type 1 Diabetic and a firm believer that hard work produces the best results and that there is no easy road to success. Functional and Crossfit Training are my FAVOURITE training styles, "I train for LIFE, not to look good in a mirror! After all... What is a Ferrari , without its engine.." Nicholas Caracandas is the owner of City Bowl Fitness - Strength and Conditioning and has been in the game for just under a decade. With more than 600 clients under his belt and over 5000 hours of personal training completed his knowledge and ability to deliver results are unparalleled. Starting off specialising in Kettlebell training and boxing he became head coach and programmer for CrossFit Mother City's Strength and Conditioning program. He runs the Bikini Body Challenge at City Bowl Fitness which specializes in female weight loss and overall body sculpting. Being a type 1 Diabetic for 19 years he has a vast knowledge on Nutrition and healthy living with a vast understanding of tried and tested training methods capable of delivering any goals you may want and need. Nicholas works at 4 facilities around Cape Town and is the proud bid winner of a 2017 Government contract to provide services to profile government employees. Weight loss, lean muscle mass, sport specific training, performance training and injury rehabilitation are just some the services on offer. No matter your goal, shape or size he is one of the few trainers that offer a money back guarantee.

2 Comments on A Workout You Can Feel For Days

  1. jason duxbury // May 7, 2012 at 8:01 am // Reply

    that WOD must have been truly emotional NC…, looks verry messy.

  2. Gonna try this w/out tomorrow morning 🙂 Gonna be awesome! 🙂

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