Tagged as: ENDURANCE WOD

.

Team WOD 9.2.19 (MW)

PRO/ROOKIES: Couples 20 min AMRAP 3 Power Snatch RX 60 kg, 15 Wall Ball Shots, 200 m Run.

ENDURANCE WOD: Every 5 min for 30 min 1st 15 Box Jumps, 500 m Row, 2nd 20 Wall Ball Shots, 400 m Ski Erg, 3rd 20 Sit Ups, 20 Cal Ski Erg.

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

Book your Class


FitnessArt

“INCREDIBLE HULK” + RUN BENCHMARK WOD 2.2.18 (WM)

PRO/ROOKIES: 20 min AMRAP 5 Deadlifts, 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 5 Back Squat RX 50 kg, 200 m Run

ENDURANCE WOD: ”THE GHOAST 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

HEAVY DAY

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls

Book your Class


FitnessArt

Benchmark WOD 25.1.19 (G)

PRO/ROOKIES: CINDY XXX – Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

ENDURANCE WOD: ENDURANCE WOD: Every 6 min for 36 min a. 1000 m Row, b. 1000 m Ski Erg, c. 50 Cal Assault Bike.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls

Book your Class


FitnessArt

WOD 19.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 9 Front Squat RX 60 kg, 200 m Run, 7 Shoulder to OH RX 60 kg, 200 m Run.

ENDURANCE WOD: : Every 2 min for 24 min a.20 Cal Ski Erg, b.20 Cal Assault, c.100 DU/SU, d.200 m RUN.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls

Book your Class


FitnessArt

WOD 5.1.18 (MG)

PRO/ROOKIES: For time 10,9,8,7,6,5,4,3,2,1 Strict Pull ups, Front Squat RX 60 kg, Ring Dips. Cash out 50 Sit Ups.

ENDURANCE WOD: Every 6 min for 36 min a. 1000 m Row, b. 1000 m Ski Erg, c. 50 Cal Assault Bike.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls



Book your Class


FitnessArt


Last but not least WOD of the year 2018 (GWM)

PRO/ROOKIES: 10 Rounds for time 5 Burpees, 5 Front Squat, 5 Shoulder to OH, 5 Thruster RX 50 kg. Cash out 100 DU/SU.

ENDURANCE WOD: 3 Rounds: 2 min MAX DU, 1 min REST, 2 min MAX Row, 1 min REST, 2 min Burpee Box Jump, 1 min REST, 2 min Assault, 1 min REST.

HEAVY DAY:

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



Book your Class


FitnessArt


WOD 22.12.18 (GMW)

PRO/ROOKIES: 1000 m Run, 5-10-15-10-5 Hand Stand Push Ups, Front Squat RX M/W 60/40

ENDURANCE WOD: TABATA ROW, 1 min REST, 600 m Run 5 min Cap, TABATA ASSAULT bike, 1 min REST, 600 m Run 5 min Cap. TABATA Burpees, 1 min REST, 600 m Run 5 min Cap.

HEAVY DAY:

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



Book your Class


FitnessArt


WOD 15.12.18 (WM)

PRO/ROOKIES: DT + RUN. For time – 5 Rounds 12 Deadlift RX 70 kg, 9 Hang power clean, 6 Push jerk, 200 m Run.

ENDURANCE WOD:

PRO/ROOKIES: Every 2 min for 24 min a.20/15 Cal Ski Erg, b.20/15 Cal Assault, c.100 DU/SU, d.200 m RUN.

HEAVY DAY:

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



Book your Class


FitnessArt


WOD 8.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 7 Chest to Bar Pull Ups, 7 Front Squat RX 60 kg, 7 Burpees every. Every 3 Rounds 400 m Run.

ENDURANCE WOD:
Throw Back Saturday endurance.
For time 1500/1200 m Row Cap 6 min, TABATA Burpee Box Jump, 2 min REST, for time 1000/800 m Ski Erg 6 min Cap, TABATA Assault Bike

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



Book your Class


FitnessArt


WOD 17.11.18 (GW)

PRO/ROOKIES: 5 Rounds for time 6 Front Squat RX 60 kg, 8 Push Press RX 60 kg, 6 Back Squat, 2/1 Rope Climb or 8 Strict Chin Ups, 2 min STRICT REST.

ENDURANCE WOD:

EVERY 4 min For 32 min
A. 400 m Run + 12 cal Ski Erg
B. 400 m RUN + 12 Cal Assault
C. 400 m Run + 50 DU/ 60 SU
D. 600 m ROW

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



Book your Class


FitnessArt


UA-17579210-1