WODconnect

Workout list by Peter Hodapp Hope

  • "Helen" (BENCHMARK) Workout

    FOR TIME:

    3 Rounds
    400m Run
    21 American Kettlebell Swings
    12 Pull-Ups

    Time Cap: 15:00
    Score = Time
    Goals: 7:00-11:00
    RPE: 9.5/10

    Level 2:
    400m Run
    21 American KB Swings 20/12kg
    9 Pull-Ups
    Level 1/BASE:
    400m Run OR 800m Bike Erg
    21 Russian KB Swings
    12 Jumping Pull-Ups

    Resources

    Classic Helen

    OPT crushes Helen

  • Linda Workout

    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
    1.5x body weight deadlift
    body weight bench press
    3/4x body weight squat cleans

  • Jack Workout

    AMRAP in 20 minutes:
    10 Push Presses 50/35kg
    10 Kb swing 24/16kg
    10 Box Jump 24/20"

  • John Rankel Workout

    20 min AMRAP:

  • HERO WORKOUT "McGHEE" Workout

    AMRAP 20:

    6 DL @70-80% 1RM
    10 PUSH UP
    10 SIT UPS
    6 PISTOL SQUATS

    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

  • ”THE SEVEN” Workout

    Hero workout

    RX'd:

    7 rounds for time:
    7 handstand push-ups
    7 thrusters (43/61kg)
    7 knees-to-elbows
    7 deadlifts (75/111kg)
    7 burpees
    7 KB swings (24/32kg)
    7 pull-ups

    Exempel på hur du kan scala din träning:

    Timecap: 40min

    Scaled 1:

    7 rounds for time:
    7 box hspu
    7 thrusters (30/42,5kg)
    7 kipping leg raises
    7 deadlifts (52,5/75 kg)
    7 burpees
    7 KB swings (16/24 kg)
    7 jumping pull ups

    Scaled 2:

    5-7 rounds for time:
    7 2xdb push press
    7 thrusters (20/30kg)
    7 ab mat sit up
    7 deadlifts (37/52,5kg)
    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

  • "CINDY” BENCHMARK Workout

    AMRAP20:
    5 Pull-ups
    10 Push-ups
    15 Air squats

  • THE BEAR COMPLEX Workout

    Perform 5 sets of 7 sequences (complexes) of the following exercises:
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press

    The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round.

    Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round.

    You must power clean the bar to full standing position before squatting the weight

  • Deadlifts and thrusters Workout

    21-15-9 reps for time of:
    * Deadlift 100 kg
    * Thruster 42.5 kg