WODables

Find a workout based on the equipment you have available

Workouts

ACFT Run Basic

10 min

  • Run 1-1.5miles
  • rest 10min

10 min

  • Row @ even pace
  • rest 10min

10min

  • Run same distance
  • rest 10min

10min

  • Row same distance

Strength Intermediate – Str Endurance

Dumbbell Bench Press

  • 10 Reps 4 sets @4111
  • 10 HRPU b/t sets
  • Rest 60s

DB Upright Row

  • 12 Reps 4 sets @1121
  • 12 Ring Row @4111 b/t sets
  • Rest 60s

4 sets

  • 10 DB Push Press
  • 60s FLR
  • 10 Single Leg Hop L/R
  • 30s Side Plank L/R
  • Rest 90s

Strength Basic

Goblet Squat

  • 8 Reps 4 sets @40X0
  • 30s Side Plank L/R
  • Rest 60s

DB Upright Row

  • 8 Reps 4 sets @40X0
  • 10 Banded Pull Through @4111
  • Rest 60s

4 sets

  • 10 Dumbbell RDL @40X0
  • 10 Banded Pull Apart
  • 10 Box StepUp
  • 10 Bicep Curls
  • Rest 90s

Strength Advanced – Strength Day

Low Bar Backsquat

  • 3 Rep for day @20X0

Deadlift

  • 4 Reps 3 sets 85% @20X0
  • Rest 3min

Close Grip Bench Press

  • 4 Reps 3 sets 85% @20X0
  • Rest 3min

Strength Advanced – Power Day

Deadlift

  • 5 reps 3 sets 75% @20X0
  • Rest 3min

Low Bar Back Squat

  • 3 Reps 5sets 75% @20X0
  • Rest 3min

Close Grip Bench Press

  • 3 Reps 5sets 75% @20X0
  • rest 3min

Weightlifting

Power Snatch + Hang Squat Snatch

  • 3+2 (3) 2+1 (3) 1+1 (4)
  • Climb based on feel

Back Rack Split Squat

  • Work to a heavy 6 reps L/R
  • 4 sets / rest 2 min

3 sets

  • 10 Cal Bike
  • 10 DB Hang Squat Clean Thruster 50/35
  • 7 Strict TTB
  • rest 2min

Uncommon Breed

DB Split Snatch

  • Find a Heavy 7 Reps L/R
  • Every 2min

15 minutes

20# Wgt Vest

  • 24 Cal Row
  • 25m Tactical Lunge w/ KB 53/35
  • 10 Pull Up

 

Strength Intermediate – Strength Endurance

Deadlift

  • 5 Hard Reps @40X0
  • 6 sets
  • rest 2 b/t sets

3 Sets

  • 10 Single Leg RDL L/R @40X0
  • 10 Back Extensions GHD @40X0
  • 10 Scapular Pull ups @32X1
  • 10 Neg Glute Ham Raises @40X0
  • Rest 2 min

ACFT Prep Basic

Goblet Squat

  • 10 Reps 1/3 BW @42X1
  • 4 sets
  • rest 90s b/t sets

3 Sets

  • 50m Shuttle Sprint x 4
  • 50m Lunge
  • 50m Farmers Carry 44# Ea hand
  • 50m Sled Pull 90#
  • Rest 4min

20 Minutes

  • 10 Burpee
  • 20 KB Goblet Reverse Lunges
  • 10 Burpee
  • 20 Russian KBS 53/35

Uncommon Breed

Back Rack Front Foot Elevated Split Squat

  • Find a 5 rep Heavy L/R
  • rest as needed

3 Rounds For Times (with 20# UCB wgt vest)

  • 50m Shuttle Sprint x 2
  • 5 Burpee
  • 50m KB Mixed Grip Walkng Lunge 53/35#
  • 5 DxKB Burpee Deadlift 53/35#
  • 50m Farmers Carry
  • 5 Burpee Over KB
  • Rest 3min

 

ACFT Training Run

Run

  • 400m x 4 sets
  • rest 1:1

Row

  • 500m x 4 sets
  • rest 1:1

*be consistent in your time +/- 1,2 seconds each interval

 

ACFT training – HLT Basic

A) Seated Single Arm DB press

  • 12 tough Reps L/R
  • 3 sets rest 60s b/t sets

B) Prone Dumbbell Row

  • 8 Tough Reps( laying prone on bench )
  • 4 sets rest 60s b/t sets

C) 15 minutes EZ pace

  • 5 Hanging Leg Raise
  • 10 Hand Release Push Ups
  • 50m Farmers Carry 53/35# KB

Dumbbell Romanian Deadlift

  • 10 Reps @40×0 50/35#
  • 4 sets rest 90s b/t sets

3 Rounds

  • Run 400m
  • Rest 2 min
  • 7 Scapular Pull Ups
  • 5 Knee to Elbows
  • 10 WBS 20/14#
  • rest 2 min

Power Clean

  • 1/45s for 75% 15 sets

EMOM 10

  • 4 FS @65%

5 Sets For Times

  • Bike 21 Cals
  • 15 PC @95/65#
  • 9 Bar Facing Burpee

15 minutes

  • Find a 3 Rep Max Back Squat

5 sets

  • 8 Thruster 75/55
  • 8 WBS 20/16
  • 8 air squats
  • rest 60s

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