WODconnect

Workout list by Jae Berman Home Gyme Workouts

  • The Gauntlet Workout

    30 minute AMRAP of:

    Jackie

    Then

    Karabell

    • 10 rounds
    • 3 Snatches (135/90 pounds)
    • 15 Wall Ball (20/14lbs @ 10″/8″ target)

    Then

    AMRAP of Cindy in the remaining 30 minutes:

    • 5 pull-up
    • 10 push-up
    • 15 squat

    Your result is rounds of Cindy completed.

  • Cindy XXX Workout

    Complete as much as possible in 20 minutes of:

    • 10 Pull-ups
    • 20 Push-ups
    • 30 Squats
    • 15 Pull-ups
    • 30 Push-ups
    • 45 Squats
    • 20 Pull-ups
    • 40 Push-ups
    • 60 Squats
    • 25 Pull-ups
    • 50 Push-ups
    • 75 Squats
    • 30 Pull-ups
    • 60 Push-ups
    • 90 Squats

  • Holleyman Workout

    "Holleyman"
    30 rounds for time of:
    5 Wall ball shots
    3 HSPU
    1 power clean 100/70kg

  • 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.

  • HERO WORKOUT KALSU Workout

    Warm-up:
    1 round:
    400m ergo
    20 goblet squats (db)
    5 push ups
    10 jumps over rower / db
    5 inch worm + 2 push-ups
    10 hollow body rocks
    10 wall facing squats
    10 db thrusters
    5 burpees

    Warm-up 2:
    Thrusters (bar) BUILD UP:
    5-5-10-10-15

    This workout is going to feel long and tough.
    Pick a weight you could do 10-12 thrusters unbroken with when fresh.

    For time:
    100 Thrusters (42,5/60kg)
    * 5 Burpees at the start of every minute

    Start with 5 burpees. Then complete as many thrusters as possible until the minute is up.
    Repeat until 100 total thrusters are completed.

    If athlete does not finish score is number of rounds and reps completed.

    TC: 30 minutes

  • Open 17.1 Workout

    For time:

    Men use 50-lb. dumbbell and 24-in. box
    Women use 35-lb. dumbbell and 20-in. box

  • 18.2 Workout

    Workout 18.2

    1-2-3-4-5-6-7-8-9-10 reps for time of:

    Men use 50-lb. dumbbells
    Women use 35-lb. dumbbells

  • Ham Sandwitch Workout

    50 Wallballs 20#
    25 Dead’s 225#
    50 Wallballs 20#

    5 Burpees EMOM

  • Legs Gone Bad II Workout

    50 sets of this complex:
    Air squat
    Left lunge
    Right lunge

    For Time.

  • First Grip, Then Rip Workout

    [On the 0:00]
    For Time:
    21 Burpees
    1 Round of “Dumbbell DT”
    18 Burpees
    1 Round of “Dumbbell DT”
    15 Burpees
    1 Round of “Dumbbell DT”
    12 Burpees
    1 Round of “Dumbbell DT”

    [On the 10:00]
    For Time:
    21 Air Squats Hops Over Dumbbell
    1 Round of “Dumbbell DT”
    18 Air Squats Hops Over Dumbbell
    1 Round of “Dumbbell DT”
    15 Air Squats Hops Over Dumbbell
    1 Round of “Dumbbell DT”
    12 Air Squats Hops Over Dumbbell
    1 Round of “Dumbbell DT”