WODconnect

Workout list by Edvinas Drizga Dred

  • RYAN Workout

    5 RFT:
    7 Ring MU
    21 Burpee
    Time Cap 20'

    Resources

    Video

  • ”The Seven” Workout

    Hero workout

    RX'd:

    7 rounds for time:
    7 handstand push-ups
    7 thrusters (40/60kg)
    7 knees-to-elbows
    7 deadlifts (75/110kg)
    7 burpees
    7 KB swings (24/32kg)
    7 pull-ups

    Alla muutama esimerkki skaalausvaihtoehdoista. Target treenissä olisi päästä 30min tai alle.

    Timecap: 32min

    Scaled 1:

    7 rounds for time:
    7 handstand push-ups
    7 thrusters (30/45kg)
    7 knees-to-elbows/Sit Ups
    7 deadlifts (45/70 kg)
    7 burpees
    7 KB swings (16/24 kg)
    7 pull-ups

    Scaled 2:

    5-7 rounds for time:
    7 push-ups
    7 thrusters (15/20 kg)
    7 sit ups
    7 deadlifts (25/35kg)
    7 burpees
    7 KB swings (8/12 kg)
    7 ring rows

    Resources

    A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

    Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.Video

  • The Don Workout

    "The Don"

    For time:
    66 Deadlifts, 110 pounds
    66 Box jump, 24 inch box
    66 Kettlebell swings, 1.5 pood
    66 Knees to elbows
    66 Sit-ups
    66 Pull-ups
    66 Thrusters, 55 pounds
    66 Wall ball shots, 20 pound ball
    66 Burpees
    66 Double-unders

  • Josh Workout

    "Josh" for time:

    21 overhead squats at 95lbs/65lbs
    42 pull-ups
    15 OH squats at 95lbs/65lbs
    30 pull-ups
    9 OH squats at 95lbs/65lbs
    18 pull-ups

  • "HEIDI" Workout

    5 ROUNDS FOR TIME

    26 x Pistol Squat
    26 x Deadlifts (body weight)
    26 x Wall ball (9/6 kg)
    26 x Pull Up's
    26 x DU's

  • The Ghost Workout

    6 rounds of:

    • 1 minute of rowing
    • 1 minute of burpees
    • 1 minute of double-unders
    • 1 minute rest

    – Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
    – Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during rest period.

    LEVEL2:

    6 rounds for reps:
    1:00 calorie row
    1:00 burpees
    1:00 double-under attempts
    – Rest 1:00 between rounds.

    LEVEL1:

    5 rounds for reps:
    1:00 calorie row
    1:00 burpees
    1:00 single-unders
    – Rest 1:00 between rounds.

    INTENDED STIMULUS
    80-100 calories; 60-90 burpees; 300+ double-unders.
    Fight Gone Bad style workout originally programmed for professional boxer Robert “The Ghost” Guerrero's training on 140617.
    Athletes should track individual movements each round and then try to beat the previous round's score.

  • The Don Workout

    For time:

    • 66 deadlift 110/75 pounds or 50/30kg
    • 66 box jump 24"/20"
    • 66 KBS 1,5/1 pood or 53/35lb or 24/16 kg
    • 66 K2E
    • 66 sit ups
    • 66 pull up
    • 66 thruster 55/40 pounds or 25/15kg
    • 66 wall ball
    • 66 burpee
    • 66 DU

  • "Josh" Workout

    21 Over Head Squats 42,5/30 kg
    42 Pull Ups
    15 Over Head Squats 42,5/30 kg
    30 Pull Ups
    9 Over Head Squats 42,5/30 kg

    18 Pull Ups

    time cap 20 min.

  • T.U.P. Workout

    15-12-9-6-3 reps for time of:

  • 17.4 Workout

    Workout 16.4 & 17.4

    Complete as many rounds and reps as possible in 13 minutes of:

    Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
    Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target