Annie on roids
for time
50-40-30-20-10
Triple unders
GHD sit ups
*If regular annie if already a pain in the ass for you, we would suggest mastering that workout first.
Wodka lover
5 rounds of
30 russian swings
10 russian twist
10 russian dips
10 russian v-ups
*Russian v-up can be performed with the legs on the ground. Use a medball for the russian twists.
Parking lot WOD (beginner level)
emom 15 min
1-15 jumping jacks+10 air squats
2-12 baby burpees (no push up burpee)
3-10 reverse lunges+10 mountain climbers
Death by cardio
emom
1-10 cal row
2-10 cal ski
3-10 cal bike (flywheel bike)
4-1 min rust
*Add one calorie after every round. When you have reached and done 20 cals then the workout is over. Every calorie that you did not do, will convert in to burpees. So if you skipped the last round, you will need to do 60 burpees. If you have consitently missed 2 burpees in the last 3 rounds it will convert in 18 burpees.
The strategy is to slowly increase the speed after each round. Try to really take your time in the first few rounds.
ITT cyclical aerobic workout 100820
Parking lot WOD (intermediate level)
5 rounds for time of
8 pistol squats
12 push ups
30 double unders (no rope? 30 jumping jacks)
Parking lot WOD (advanced level)
10x1 min on 1 min off
10m handstand walk
30 double unders
max pistols in the remaining time
*goal is to keep a sustainable pace and keep the numbers of pistols performed as equal as possible.
Parking lot WOD (beginner level)
50 rft
1 burpees
2 reverse lunges
3 jumping jacks
Advanced Gymnastics WOD
amrap 12 min
6 ring muscle ups
12 pistol squats
6 deficit handtand push ups
24 double unders
Intermediate Gymnastics WOD
amrap 12 min
6 kipping pull ups
12 single leg reverse burpees
6 handstand push ups
24 double unders
Beginner Gymnastics WOD
amrap 12 min
6 ring rows
12 air squats
6 push ups
50 single unders
Parking lot gymnastics WOD
5 rounds of
7m handstand walk
10 sec hollow hold
10 sec arch hold
10 pistol squats
Upperbody home strength WOD
(0-equipment)
5 rounds of
8 eccentric push ups (make someone push you downwards)
8 seated buddy towel rows
Lowerbody home strength WOD
(0-equipment)
amrap 12 min
7 sec overcoming isometric squat (push into an unmoving object)
7 sec overcoming isometric towel deadlift (stand on a towel with both feet, the end of the towel in the hands and then try to finish hip extension
Home power WOD
(0-equipment)
amrap 12 min
7 jumping air squat (every jump as high as possible)
5 plyo push ups (clapping)