WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • "JORGE" Workout

    FOR TIME:
    - TIME CAP: 20 MIN.
    - TARGET: < 12 MIN.
    --- 30 Double unders.
    --- 30 Thrusters 40/20 kgs.
    --- 10 Lateral burpees over the bar.
    --- 30 Double unders.
    --- 20 Thrusters 50/30 kgs.
    --- 20 Lateral burpees over the bar.
    --- 30 Double unders.
    --- 10 Thrusters 60/40 kgs.
    --- 30 Lateral burpees over the bar.

  • WOD 1 Workout

    AMRAP 10 min.
    - 1 Rope climb.
    - 2 HSPU.
    - 3 Skin the cat.
    - 40 m farmer walk (48/32 kgs).
    - 5 Diamond push ups.

  • WOD 2 Workout

    AFAP
    - 40 Wall Balls (9/6 kgs).
    - 30 Pull ups.
    - 20 Burpees.
    - 10 Box jumps (30"/24").

  • TABATA 01 Workout

    4 min.
    - MU / C2b PU / PU (choose the hardest for you).
    - Push Press (20/15 kgs).

  • TABATA 02 Workout

    4 mins.
    - Lateral jumps over the ball.
    - Mountain climbers.

  • TABATA 03 Workout

    4 mins.
    - "V" sit ups.
    - Push ups.

  • "DAVID" 6 ABS PACK Workout

    4 rounds of:
    - 30 V-ups.
    - 60 Bicycles.
    - 30 Weighted sit-ups.
    - 60 Flutter kicks.
    - 30 Toe touches.
    - 60 Mountain climbers.
    - 30 DU.

  • WOD 2 "IT'S FRIDAY" Workout

    AFAP --> Time cap 30 mins.
    - 10 HSPU.
    - 20 Strict Pull Ups.
    - 30 Box Jumps (24"/20").
    - 40 Toes to bar.
    - 50 Air Squats.
    - 60 Sit Ups.

  • TABATA Workout

    • Toes to bar.
    • Wall Balls (9/6 kgs).

  • WOD Workout

    AMRAP Time Cap: 10 min.
    LEVEL I: 3 rounds.

    LEVEL II: 5 rounds of:
    - 10 Chest to bar Pull-ups / Pull-ups.
    - 10 Box jump 24" / 20"cm
    - 10 Deadlift 80 / 50kg.
    Then in remaining time both levels:
    - Sit-ups.