WODconnect

Workout list by Peter Hodapp Hope

  • "Donny" Workout

    21-15-9-9-15-21
    Deadlift 102,5/70kg
    Burpees

  • HERO: CARSE Workout

    CARSE: U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

    21-18-15-12-9-6-3 reps of:
    - 42,5kg Squat clean
    - Double-under
    - 85 kg Deadlift
    - 60cm Box jump
    Begin each round with a 50 meter Bear crawl

  • "300 Workout" Workout

    25 Pull- ups
    50 Deadlifts 135/95
    50 Push- ups
    50 Box jumps
    50 Floor Wipers
    50 Single arm kettlebell Clean and press (25 each arm)
    25 Pull- ups

  • 12 Days of Christmas Workout

    1. chest-to-bar burpee box jump pull-up
    2. handstand push-ups
    3. dips
    4. box jumps, 24/20"
    5. toes-to-bar
    6. wall balls, 20/14"
    7. burpees
    8. walking lunge with 2 KBs
    9. chest-to-bar or pull-ups (strict)
    10. front squats, 50/30 kg
    11. KB swings
    12. man maker with 2 dumbbells, 15/10 kg

    Do the exercises as the song says, 1, 2-1, 3-2-1, all the way to 12-11-...-1. The numbers stands for the exercise and the number of reps.

  • Invictus November 1 2014 Strength

    Total 105 min
    Skillwork: MU practice for 20 min
    3 sets of: 4 OHS, 6 thruster, 8 T2B, 10 lunges

    A.
    Every two minutes, for 12 minutes (6 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    *Set 6 – 1 rep @ 95%
    Then rest two minutes before starting…
    B.
    Every 3 minutes, for 6 minutes (2 sets) of:
    Back Squat x 1 rep @ 101-105% 85 x 85 x :(

    C.
    “Pilchuck”
    6 rounds for time: > 4 rounds
    10 Front Squats (225/155 lbs) = 70 > 57.5 kg
    24 Kettlebell Swing (70/53 lbs)
    14 Burpee Box Jump-Overs (24″/20″)

    Results: 4.38, 6.30, 7.05, 6.45 = 24.59
    Avg/max HR 172/190

  • Box jump/KBS/Wallball Workout

    5 rounds for time of

  • Swings, thrusters and box over burpees Workout

    For time:

  • Whitten bearwalk Workout

    5 Rounds for time

    22 KB Swing (32/24 Kg)
    22 Box Jumps (24/20 in)
    50m Bearwalk
    22 Burpees
    22 Wallballs (10kg /6Kg)

  • Cliff Workout

    21-18-15-12-9-6-6 Sets for Time of

    Begine jede Runde mit ManMakers DB 12Kg
    Sets for ManMakers: 10-9-8-7-6-5-4

  • Malik Workout

    7 Rounds for time