WODables

Find a workout based on the equipment you have available

Workouts

ACFT Training

*Extra Credit = 20# wgt vest

5 Rounds

  • Run 800m
  • rest 5 min
  • 9 Deadlift 185/105
  • 15 HRPU
  • 20 Slam Balls 10-20#
  • rest 5 min
  • Row 750m
  • rest 5min

45 Minutes

*with 20# wgt vest

  • 500m Row
  • 10 Burpee Over Rower

8 Rounds

*with 20# wgt vest

  • 30s DB Box Step Over 18″ 50/35#
  • Rest 30s
  • 30s Alt DB Snatch 50/35#
  • Rest 30s

20 Minutes

  • Run 400m
  • 7 OHS 95/65
  • 6 Bar over Burpee

7 Rounds For Consistency

  • 300m Row
  • 10 WBS
  • 5 Pull ups
  • rest 1:1

15 Minutes

With a Wgt Vest 20/15

  • 5 Burpee
  • 8 KB Headcutters 53/35
  • 25 Double Unders

Strict Press

  • 8 @30X0 Tempo

10 Minute AMRAP

  • 300m Row
  • 10 CTB Pull Up
  • 4 TTB

10 Minute

*With a WGT Vest 20#

  • Run 400m
  • AMRAP Cindy
  • rest 5 min

10 Minutes

  • Run 400m
  • AMRAP Cindy

10 Minute AMRAP

  • 10 Cal Bike
  • 3-5 RMU

 

10 Minutes

With a WGT vest 20/15

  • Run 400m
  • 5 Pull Up
  • 10 Air Squat

Rest 5 Minutes

10 Minutes

  • Run 400m
  • 10 HRPU
  • 10 Box Step Up 24″/20″

5 Rounds

  • Run 400m
  • 6 DB Squat Clean Thruster 50/35
  • 6 Burpee Box Jump Over 24/20″
  • 6 Pull Ups
  • Rest 1 Min

Jerk Complex

  • Push Press + Power Jerk + Split Jerk
  • Build to a Heavy Complex
  • Then Perform 5 sets

Power Snatch

  • 3,3,3,2,2,2,1,1

EMOM 10

  • Min 1: 4 Snatch Deadlift
  • Min 2: 4 Snatch Pull

7 RFT

  • Bike 10 Cal
  • 10 HRPU

SA KB Snatch+TGU+OH+Sotts Press

  • 1+1+1+1 (3)

Clean High Pull+BTK PC+Hip Squat Clean

  • Find a Heavy Complex
  • Then 1 every 90s for 10 Minutes

Front Squat

Over Head Complex

  • Snatch Push Press + OHS + Snatch Balance
  • 3-2-2 (3) 2-2-1 (3) 1-1-1 (3)

Clean Complex

  • Power Clean + Hip Squat Clean +Front Squat + Power Jerk
  • Build to a Heavy Complex
  • Then Decrease by 20%
  • 1 Complex every 75s for 10 minutes

Clean Pull

  • 4 Reps @3131 x 4 sets

8 Sets

*With a Wgt Vest 20/25

  • 10 sec Backward Sled Pull @110
  • Every Minute
  • Maintain Same Distance

10 Sets on Assault Bike

  • 12 sec All Out AB
  • Every 2 Minutes
  • Maintain Same Calories Every Interval

Push Jerk + Split Jerk

  • 3+3(3) 2+1(3) 1+1 (4)
  • Build to a Tough Complex

Snatch EMOM 8

  • Power Snatch + Hip Snatch
  • 75% of Squat Snatch

3 RFT

  • 10 DB SL RDL L/R 50/35
  • 7 Strict TTB
  • 8 DB Box Step Over 50/35

With a Wgt Vest 20/15

3 RFT

  • 8 DB Thruster 50/35
  • 4 Burpee Box Jump Over

3 RFT

  • 6 DB Thruster 50/35
  • 6 Burpee Box Jump Over

3 RFT

  • 4 DB Thruster 50/35
  • 8 Burpee Box Jump Over

3 RFT

  • 8 DB Thruster 50/35
  • 4 Burpee Over DB

3 RFT

  • 6 DB Thruster 50/35
  • 6 Burpee Over DB

3 RFT

  • 4 DB Thruster 50/35
  • 8 Burpee Over DB