WODconnect

Workout list by Andrei Nyman My workout schedule

  • WOD Workout

    RX
    5 rounds for time of:
    7 bar muscle-ups
    21 DB goblet-hold walking lunges (15/22.5 kg)

    INTERMEDIATE
    5 rounds for time of:
    5 jumping bar muscle-ups
    21 DB goblet-hold walking lunges (10/15 kg)

    BEGINNER
    5 rounds for time of:
    5 strict banded pull-ups
    10 DB goblet-hold walking lunges (5/7.5 kg)

  • TECHNICALLY STRONG Workout

    Warm up

    Gymnastics
    2 round
    20 passthrough
    10 up& down
    10 hollow rock
    10 super man
    10 active 2 passive
    5+5 single arm ring row

    10 min
    Turkish get up technique practice

    15 min
    C2B and Bar muscle up technique practice

    EMOM 15min

    1. 1+1 Turkish get up

    2. 3 Bar Muscle or 6 C2B

    3. Rest

  • WOD Workout

    RX
    AMRAP 12:
    2 handstand push-ups
    2 DB front-rack reverse lunges (15/22.5 kg)
    2 chest-to-bar pull-ups
    – Add 2 reps of each movement every round.

    INTERMEDIATE
    AMRAP 12:
    2 handstand push-ups (reduced range of motion)
    2 DB front-rack reverse lunges (10/15 kg)
    2 pull-ups
    – Add 2 reps of each movement every round.

    BEGINNER
    AMRAP 12:
    2 pike push-ups
    2 DB front-rack reverse lunges (5/7.5 kg)
    2 jumping pull-ups
    – Add 2 reps of each movement every round.

  • Snatches & DU's Workout

    For time

    5 rounds
    6 snatch 60/42kg
    30 DU's

  • WOD Workout

    RX
    Every 3:00 for 5 sets:
    200-m run
    7 pull-ups
    5 chest-to-bar pull-ups
    3 bar muscle-ups

    INTERMEDIATE
    Every 3:00 for 5 sets:
    200-m run
    5 pull-ups
    3 chest-to-bar pull-ups
    1 bar muscle-up

    BEGINNER
    Every 3:00 for 5 sets:
    200-m run
    7 ring rows
    5 jumping pull-ups
    3 jumping chest-to-bar pull-ups

  • WOD Workout

    RX
    10-9-8-7-6-5-4-3-2-1 reps for time:
    Hang power cleans (34/52 kg)
    Handstand push-ups

    INTERMEDIATE
    10-9-8-7-6-5-4-3-2-1 reps for time:
    Hang power cleans (25/34 kg)
    Pike handstand push-ups

    BEGINNER
    8-7-6-5-4-3-2-1 reps for time:
    Hang power cleans (15/20 kg)
    Push presses (15/20 kg)

  • WOD Workout

    RX
    For time
    600-m run
    100 double-unders
    15 strict pull-ups
    400-m run
    75 double-unders
    12 strict pull-ups
    200-m run
    50 double-unders
    9 strict pull-ups

    INTERMEDIATE
    For time
    600-m run
    50 double-unders or 1:30 of practice
    5 strict pull-ups
    400-m run
    30 double-unders or 1:00 of practice
    5 strict pull-ups
    200-m run
    20 double-unders or 0:30 of practice
    5 strict pull-ups

    BEGINNER
    For time
    300-m run
    50 single-unders
    10 foot-assisted strict pull-ups
    200-m run
    50 single-unders
    8 foot-assisted strict pull-ups
    100-m run
    50 single-unders
    6 foot-assisted strict pull-ups