WODconnect

Workout list by Peter Hodapp Hope

  • "Helen" Workout

    FOR TIME:

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

    Timecap: 15:00

    Please run the same route!

    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"

    Programming Notes:
    - Pick a barbell weight you know you should be able to do 10 unbroken push press reps for at least 8 rounds
    - Pick a KB weight you can do unbroken

    General Warm-Up

    Barbell Warm-Up

  • John Rankel Workout

    20 min AMRAP:

  • AMRAP 20 Workout

    20 min AMRAP:

    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 (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

  • "CINDY” BENCHMARK Workout

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

    As this is an AMRAP ensure you use the same movements throughout the workout. This is the only way to determine progress by keeping the standard the same.

  • “The Bear” Workout

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

    Rules:
    Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip).

    Goal is to increase loads each round to complete “The Bear” with max load.
    Rest as needed between sets.

    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