WODconnect

Workout list by Jan van Lambalgen JBL

  • ”ANGIE” BENCHMARK Workout

    100 pull-ups
    100 push-ups
    100 sit-ups
    100 squats

    Timecap 25 min

    Skaalata voi monella tapaa!

    Resources

    Annie does Angie

  • "BARBARA" Workout

    5 rounds for time:
    15 Pull up
    20 Push up
    30 Sit up
    50 Air Squat
    2min Rest

    (Time Cap 35min)

    Do not include final 2min rest in your overall time.

    Resources

    CrossFit Tampere doing Barbara

  • "FRAN" Workout

    For Time:
    21-15-9
    Thruster
    Pull-up

    RPE 5, maximum effort! Target: sub 6min. Time Cap 10min.

    Rxd 42,5/30kg
    SC 30/20kg + Jumping Pull-ups

    Resources

    Mikko Salo does Fran

  • "GRACE" Workout

    For Time:
    30 Clean & Jerk
    Rx 60/42,5

    Resources

    Froning does Heavy Grace

  • "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

  • "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.

  • "FILTHY FIFTY" Workout

    For Time:

    50 Box Jumps 60/50cm
    50 Jumping Pull-ups
    50 Kettlebell Swings 16/12kg (US)
    50 Walking Lunge Steps
    50 Knees To Elbows
    50 Push Presses 20/15kg
    50 Back Extensions
    50 Wall Balls 9/6kg
    50 Burpees
    50 Double Unders

    Scaled

    5 rounds for time:

    10 Box Jump/Box Step Ups
    10 Jumping Pull-ups
    10 Kettlebell Swings 16/12kg
    10 Walking Lunge Steps
    10 Knees To Elbows/Hanging Knee Raises
    10 Push Presses 20/15kg
    10 Back Extensions
    10 Wall Balls 9/6kg
    10 Burpees
    10 Double/Single Unders