Bibliothèque WODs

Establish a heavy Barbell Complex 3 Deadlifts 2 Hang Squat Cleans 1 Jerk

Up Down, Up Down AMRAP x 10:00 Minute 1. 14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB Minute 2. Rest Minute 3. 14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB Minut...

Up Down, Up Down - TEAMS EMOM - 10 Minutes 14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB Minute 1 - Athlete 1 Minute 2 - Athlete 2 MOVEMENT STANDARDS Alternating Dumbbell...

AMRAP 10:00 Minutes Minute 1. 10 Wall balls + Max shuttle run Minute 2. Rest Minute 3. 10 Wall balls + Max shuttle run Minute 4. Rest Minute 5. 10 Wall balls + Max shuttle run M...

EMOM 10:00 Minutes 10 Wall balls + Max shuttle run Minute 1. Athlete 1 Minute 2. Athlete 2 Wall Balls - Male 10ft / Female 9ft Shuttle Run - 7.5 meters SCORE IS TOTAL NUMBER OF ...

Find your 1RM Overheadsquat

8 Min. to find: RX: 1 RM OVERHEADSQUAT (from the ground) Scaled: CLEAN (from the ground)

Team: 2M + 2F Rx & Scaled: 3 TnG Snatch Grip Deadlifts + 2 Hang Snatch (any style)

Event 1: Max Lift Team: 2M + 2F Format: 2017 IF3 World Championships Team Strength Test Format will follow similar to Test 2 Strength A team of 4 athletes will share a 15kg barb...

SEE FULL WORKOUT DETAILS HERE Team 1M+1F With their own barbells, 10 minutes to find a max; 1 Power snatch + 2 hang squat snatch RULES The weight on the bar must always go up on...

Test 3.1 0:00-16:00 1 Doubel Dumbell Complex 10 Double Unders 10 Burpee Shuttle Runs 2 Double Dumbell Complex 20 Double Unders 10 Burpee Shuttle Runs 3 Double Dumbell Complex 30...

SEE FULL WORKOUT DETAILS HERE Team 1M+1F 10 rounds (total) for time. Athletes alternating complete ladders (1-5-1). Athlete 1: Suicide sprint (1-2-1-3-1-4-1-5-1-4-1-3-1-2-1) Ath...

Team: 2M + 2F 10min AMRAP For total calories biked + 10 for every set of skipping completed 2 Athletes working at a time, Athlete 1: Max Calorie Assault bike Athlete 2: Max sets...

Test 3.2 16:00 - 20:00 For Max Weight Barbell Complex: Power Clean + Front Squat + Thruster + Shoulder To Overhead

Calories on bike

For load 3 intervalles / athlete 30s Lift / 40s rotation 1 Snatch + 1 Overhead Squat *le lift complet doit être validé dans les 30 secondes *scaling & informations supplémentair...

For total time, complete using a ‘follow the leader’ format: 60 Double-unders 20 Backpack Squat Cleans 60 Double-unders 20 Alternating Hand-release Push-up + Knee Touch 60 Doubl...

For total time, complete using a ‘follow the leader’ format: 100 High-knee Single-unders 20 Backpack Squat Cleans 100 High-knee Single-unders 20 Alternating Hand-release Push-up...

Immediatly (no rest between) following 3.1 & 3.2 athletes will have 7min to establish a team snatch complex total. Snatch complex 1 Power snatch + 1 Hang squat snatch + 1 Overhe...

SEE FULL WORKOUT DETAILS HERE Team 1M+1F 1 athlete working at a time. Buy in; 2min Max alternating burpees onto a plate. Right into an 8min AMRAP of... 2, 4, 6, 8, 10, 12.... Wa...

2 teams of 1M + 1F Waterfall style with 1 partner working at a time. 20min AMRAP 20/40/60/80... Calorie Row Box Jump overs (20") (sc: step over) Toes to Ring OR Bar (sc: foot ab...

SEE FULL WORKOUT DETAILS HERE

EMOM 3 Burpees 21-15-9 Jumping Jacks Shoulder Taps 15-9-6 Jumping Jacks Pushups 9-6-3 Jumping Jacks Inchworm

Amrap 12 A.For time: 40 Toes to Bar Syncgro 30m Walking Lunges OH 5/10Kg 30 HSPU (not synchro) 30m Walking Lunges OH 10/15Kg 20 Chest to Bar Synchro (10 reps pro kategorii MW) 3...

3 Rounds 3 on/1 off 30/22 Calorie Bike 20 TTB then 60 S2O