WODconnect

Workout list by Emma Varjo kivat jumpat

  • "Mary" Workout

    20 minutes AMRAP

  • ”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

  • "Marco" Workout

    3 rounds for time of:
    21 pull-ups
    15 handstand push-ups
    9 thrusters, 135 lb.

  • “Hour with the bar” 60min EMOM Workout

    CONDITIONING
    “Hour with the bar” 60min EMOM:

    1-10min: 5 Power Snatch + 5 TTB
    10-20min: 5 OHS + 5 Box Jump
    20-30min: 5 Front Squat + 5 Bar over Burpee
    30-40min: 5 Push Press + 5 Back Squat
    40-50min: 5 Power Clean + 5 HSPU
    50-60min: 5 Thruster + 5 C2B

    Overall RPE 4, not all out but the last 10mins can be a bit spicy.

    Every minute on the minute do 5+5 on the same minute.

    Tip: take one minute completely for rest if needed. You should have around 30sec rest on each minute

    Loadings:
    Rxd: 40/30kg
    Masters: 30/25kg and Pull-Ups
    Elite: 50/35kg

    Tailoring Options:
    Decrease loading
    Do 3+3 reps
    C2B→ Pull-Up

  • Mikkos Triangle Workout

    CONDITIONING
    Mikkos Triangle

    EMOM x40

    Min 1: Row (12-15 cal)
    Min 2: Bike (12-15 cal)
    Min 3: Ski (10-14 cal)
    Min 4: Rest

  • "Nate" Workout

    Complete as many rounds in twenty minutes as you can of:
    2 Muscle-ups
    4 Handstand Push-ups
    8 Kettlebell swings 32/24kg

    Scaled1:
    4 Strict C2B/Pullups + 4 Ring Dips
    4 HandStand Push ups
    8 Kettlebell swings 32/24kg

    Scaled2
    4 Pull Ups + 4 Dips
    4 Hspu
    8 Kettlebell swings 32/24kg

    Scaled3
    4 Ring Row + 4 Push Ups
    4 Handstand push ups (box) or Pike Push Ups
    8 Kettlebell swings 32/24kg

  • Gymnastic skills & conditioning Workout

    EMOM16
    1. Bar muscle ups / Chest to bar pull ups / Pull ups / Kipping
    2. Hand stand walk / Shoulder taps in a wall facing handstand hold or plank
    3. Double unders
    4. Rest

    *Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. No need for going hard - the focus here is on getting better at gymnastics skills.

  • Gymnastics conditioning Workout

    EMOM20
    1. 6-12 Pull ups
    2. 30-50 DU
    3. 6-12 Handstand push ups
    4. 10-15 cal row



    *Choose rep amount you can do in max 2 sets and so that you have enough time to move on to the next movement before the minute is up. Keep the rep amount same throughout the whole workout.

  • AMRAP 20 Workout

    20 min AMRAP:
    10 T2B
    10 Burpees
    5+5 Hang KB snatches 24/16kg
    10 Push-ups
    10 Box step-ups

  • 2 x 5min Amrap Workout

    Amrap 5min
    20 du
    10 t2b

    Rest 3min

    Amrap 5min
    10 pull-ups
    10 sit up