WODables

Find a workout based on the equipment you have available

Workouts

4 RFT

*With a Wgt Vest 20/15

  • 12 Pull Up
  • 2 DxKB Bully Complex 53/35
  • 10 Cal AD

*DxKB Bully Complex = 1 Row, 2 Deadlifts, 3 Swings

7 Minute AMRAP

  • 6-9-12-18-21…
  • Cal Row
  • Burpee Box Jump Over

Jerk

  • BTN Split Jerk + Slit Jerk
  • 2+2 (3) 1+1 (3)

Snatch

  • Power Snatch +Hip Snatch
  • 2+2(3) 2+1 (3)

Snatch Pull

  • @515x for 4 sets

5 RFT

  • 10 HSPU
  • 10 Cal Rower

4 RFT

*With a Wgt Vest 20/14

  • 3 Pull Up
  • 6 Single Leg Push Up
  • 9 Pistols

15 Minute AMRAP

  • 3 Pull Up
  • 6 HSPU
  • 9 Pistols

BTN Push Jerk + Jerk

  • 3+3 (3)
  • 2+1 (3)

EMOM 5

  • 3 Squat Snatch 75%

EMOM 5

  • 3 Squat Snatch 80%

3 RFT

  • 6 HSPU
  • 12 Cal AD
  • 24 Deadlift @50%

6 Rounds

2 Minute AMRAP

*With a Wgt Vest 20/15

  • Run 200m
  • Max Rep KBS 53/35
  • Rest 1 Minute

Split Jerk From Blocks + Strict Press

  • 1+3 with 2sec Pause in Catch
  • 3 sets

Snatch Complex

  • Snatch Deadlift + Hip Snatch +OHS
  • Work to a Heavy
  • Then 1 every 90s at 90% for 5 sets

Back Squat

  • 5×5 @ 80%

3 RFT

  • 5 DB Clean and Jerk
  • 12 Cal Assault Bike

10 Rounds

*With a Wgt Vest 20/15

*DxKB complex 53/35

  • TGU
  • 2 DxKB Clean
  • 2 DxKB Front Squat
  • 2 DxKB Press
  • TGU Return
  • Rest 60s

*Shamelessly stolen from @crossfitkettlebell

5 Sets

AMRAP 3

  • 3 CTB Pull Up
  • 3 Power Clean 155/105
  • 3 Bar Facing Burpee

5 Rounds

  • 30s Assault Bike @60RPM
  • 30s Assault Bike @50RPM

*Rest 2:30min b/t Sets

5 RFT

  • 7 DB Squat Clean Thruster 50/35
  • 14 Cal Row
  • 7 Burpee Over Rower

10 Rounds

*With a Wgt Vest 20/15

  • 10 Burpee Box Jump Over
  • 5 DB Hang C&J 50/35 L
  • 5 DB Hang C&J 50/35 R

Snatch Balance

  • 3,3,2,2,1,1,1

EMOM 5

  • 3 Squat Clean 75%

EMOM 5

  • 3 Squat Clean 80%

EMOM 5

  • Front Squat
  • 1 @32X0 + 2 Regular

6 Rounds

2 Minute AMRAP

*With a Wgt Vest 20/15

  • Run 200m
  • Max Rep Burpee
  • Rest 1 Minute

7 RFT

*With a Wgt Vest 20/15

  • Run 400m
  • 10 Ring Row (feet elevated)
  • 10 Ring Dip

7RFT

  • Run 400m
  • 12 HSPU

Snatch EMOM 8

  • 2 Squat Snatch 75%

Snatch EMOM 5

  • 2 Squat Snatch 80%

Jerk From Blocks

  • Work to 70% for 3
  • 5 sets

9 Minute AMRAP

  • 3 BMU
  • 20 GHD

12 Minute AMRAP

*With a Wgt Vest 20/15 and a Sandbag 40/20

1 Mile buy in Run then –

3-6-9-12-18…

  • SB Front Squat
  • SB Burpee

12 Minute AMRAP

3-6-9-12-18…

  • HSPU
  • Deadlift 225/155
  • Cal AD

5 RFT

*With a Wgt Vest 20/15# and Sandbag 50/30

  • 12 SB Cleans
  • 15 SB Back Squat
  • 1 Rope Climb