WODconnect

Workout list by Nam Nguyen NamFit WODs

  • Arsenio Workout

    5 Rounds For Time:
    - 50 High Knees
    - 40 Air Squats
    - 30 Power Squats
    - 20 Scissor Jumps
    - 10 Jumping Squats
    - 100 Flutter Kicks

  • Jade Workout

    4 Rounds for time:
    - 800m Run
    - 12 Push-Ups

  • Alexandria Workout

    4 rounds for time:
    - 12 Chin-Ups
    - 12 Dips
    - 50 Jumping Jacks

  • Elijah Workout

    For Time:
    3-6-9-12-15-18-21 reps of:
    - [Burpees](

    )
    - [Flutter Kicks](

    ) (10 = 1 Rep)
    - [Mountain Climbers](

    ) (10 = 1 Rep)

    Start with 3 reps of each exercise, then 6 reps of each exercise, then 9 reps of each exercise, etc and so on until 21 reps of each exercise

  • Livvie Workout

    As Many Reps as Possible in 20 mins:
    - 50 High Knees
    - 40 Jumping Jacks
    - 30 Mountain Climbers
    - 20 Air Bikes
    - 10 Up and Downs (Burpees without Push-Up)
    - 1 Minute Plank

    Scoring: 1 point for each rep completed

    Note: If you can't hold plank for a full minute, then count how many secs before you break, then rest, then go again until you have finished a total accumulation of 1 minute.

    [High Knees](

    )
    [Jumping Jacks](

    )
    [Mountain Climbers](

    )
    [Air Bike](

    )
    [Up and Downs (Burpees without Push-Up)](

    )
    [Plank](

    )

  • Daniel Workout

    5 rounds of:
    - 1 minute of Burpees
    - 1 minute of Dumbbell Push-Press (10kg=Men, 5kg Women)
    - 1 minute of Squat Jumps
    - 1 Minute of Mountain Climbers (10=1 rep)
    - 1 Minute of Push-Ups
    - 1 Minute Rest

    Scoring: Count total of reps per round, then score the lowest scored round.

    E.g. if you got the following reps per round:
    round 1 = (10 burpees + 10 push-press + 10 squat jumps + 100 mountain climbers + 10 push-ups) = 50 reps
    round 2 = 45 reps
    round 3 = 42 reps
    round 4 = 40 reps
    Then your score for this workout is 40 reps (lowest scored round).

    [Burpees](

    )
    [Dumbbell Push-Press](

    )
    [Squat Jumps](

    )
    [Mountain Climbers](

    )
    [Push-Up](

    )

  • Rajesh Workout

    Complete for time:

    10-9-8-7-6-5-4-3-2-1:
    - Burpees
    - Heel Touches (1 rep = touch both heels)
    - Squat Thrusts
    - Toe Touch Crunch
    - Forward Lunges (1 Rep = Lunge on both legs)
    - Side Plank Crunches (Perform no. of reps on both sides)
    - Pulse Lunges (Perform no. of reps on one leg, then on the other)
    - Air Bike (1 Rep = both elbows touch opposite knee)
    - Scissor Jumps (1 Rep = Jump on both legs)

    [Burpees](

    )
    [Heel Touches](

    )
    [Squat Thrust](

    )
    [Toe Touch Crunch](

    )
    [Forward Lunge](

    )
    [Side Plank Crunches](

    )
    [Pulse Lunges](

    )
    [Air Bike](

    )
    [Scissor Jumps](

    )

  • Joakim Workout

    15-12-9-6-3:
    - Overhead Squats w/ Squat Press
    - Double Unders