WODconnect

Workout list by WODconnect Hero workouts

  • Michael Workout

    3 rounds:

    Resources

    Video

  • Mr. Joshua Workout

    Five rounds:

    • 400 m run
    • 30 glute-ham sit-ups
    • 15 deadlifts, 250/170 lbs or 115/80.5 kg

  • "MURPH" Workout

    For time:
    - 1,6km Run
    - 100 Pull-Up
    - 200 Push-Up
    - 300 Air Squat
    - 1,6km Run

    Time cap: 60:00

    Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as Needed. In ”RX” version Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

    tässä muutama hyvä tapa miten jakaa toistot:
    OPTION 1
    20 rounds:
    5 pull-ups
    10 push-ups
    15 air squats

    OPTION 2
    10 rounds:
    10 pull-ups
    20 push-ups
    30 air squats

    Option 3
    5 rounds:
    20 pull-ups
    40 push-ups
    60 air squats

    tässä muutama tapa miten tehdä treeni skaalattuna:

    OPTION 1
    Banded Pull Ups Or Ring Row
    Scaled Push-Ups against Box / Bench

    OPTION 2
    For time:
    800m Run
    50 Pull-ups
    100 Push-ups
    150 Squats
    800m Run
    *Partition pull-ups, push-ups and squats anyhow.

    Resources

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.Video

  • "NATE" Workout

    AMRAP 20:
    2 Ring MU
    4 HSPU
    8 KBS 32/24

    scaled
    4 Burpee Pull-up

    8 HR Push-up

    12 KBS 24/16

    Resources

    Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.Video

  • Nutts Workout

    • 10 handstand push-ups
    • 15 deadlifts, 250 lbs/179 lbs or 115 kg/80 kg
    • 25 box jumps, 30 inch/ 24 inch or 75 cm/ 60cm
    • 50 pull-ups
    • 100 wallball shots, 20/14 pounds
    • 200 double-unders
    • 400 m run with a 45lb/35lb plate

    Resources

    Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry 1 PPCLI, based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.Video

  • Paul Workout

    Five rounds:

    • 50 double unders
    • 35 knees to elbows
    • 20 yard / 18 m overhead walk, 185 lbs/125 lbs or 85 kg/60 kg

  • Metcon Workout

    "Randy"

    For Time:
    75 Power Snatches 35/25 kg

    • Timecap 8 min

    Resources

    Video

  • RJ / R.J. Workout

    Five rounds:

    Resources

    Video

  • Roy Workout

    Five rounds:

    • 15 deadlifts, 225 lbs/155 lbs or 100 kg/70 kg
    • 20 box jumps, 24 inch/20 inch or 60 cm/50 cm
    • 25 pull-ups

  • RYAN Workout

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

    Resources

    Video