WODs Pipeline

The 300 Workout: Get a Ripped Spartan Body | Onnit Academy

300 Workout #1: Zombie Apocalypse 300 Workout

1. Barbell Deadlift and Curl – 50 reps
2. Knee to Chest High Planks – 40 reps (20 reps per side)
3. Bulgarian Split Squats – 30 reps (15 per side)
4. Chin Ups – 30 reps
5. Abs Spring Ups – 50 reps
6. Barbell Chest Press – 50 Reps
7. Burpees – 50 Reps300 Workout #2: Med Ball 300 Workout

Perform each exercise one after the other for the prescribed reps. Do not move to the next exercise until you are complete all reps of the movement.

Exercise List

1. Med Ball Reverse Lunges – 50 (25 per side)
2. Med Ball Side to Side Plyo Push ups – 25 Reps
3. Med Ball Russian twists – 25 Reps
4. Med Ball Jump Squats – 50 Reps
5. Med Ball Climbers – 50 Reps
6. Med Ball RDL – 50 reps–(25 per leg)
7. Med ball Burpees – 50 Reps

300 Workout #3: Bodyweight 300 Workout

Perform each exercise for the prescribed reps as fast as you can.

Exercise List

1. Abs – In and Outs – 25 reps
2. Jump Squats – 50 reps
3. Pike Push Ups – 25 reps
4. Kick Ups – 50 Reps
5. Burpees – 50 reps
6. Clapping Push Ups – 50 reps
7. Mountain Climbers – 50 reps

300 Workout #4: Dumbbell 300 Workout

Perform each exercise with little to no rest in between. Make sure to time how long it takes you to Get It Done so you can beat your time later!

Exercise List

1. Racked Front Dumbbell Squats – 40
2. Alternating DB Floor Press – 50 (25 per side)
3. DB Renegade Rows – 30 (15 Per Side)
4. DB Jumping Lunges – 40 (20 per side)
5. One Arm Push Press (Right) – 25
6. One Arm Push Press (Left) – 25
7. Bent Over Staggered Rows – 30 reps (15 per leg)
8. Goblet Jump Squats – 40 reps
9. DB Swings – 50 reps

300 Workout #5: 300 Ab Workout

Exercise List

1. Prisoner Squats (BW Squats) – 50
2. Close Grip Push Ups (Push Ups) – 50
3. V-Ups (Flutter Kicks) – 50
4. Rotational Burpees (Burpee – No jump) – 50
5. Jumping Lunges (Forward Lunge) – 50
6. Plank Builds (Plank Body Raise) – 50

300 Workout #6: Spartan 300 “Bulletproof” Weighted Vest Workout

Use a weighted Vest that is challenging.

Exercise List

1. KB Snatches – 50 reps (25/side)
2. Kick Outs – 40 (20 per side)
3. Medicine Ball Slams – 40
4. One Arm Kettlebell Swings – 25 (per side)
5. Renegade Row Push Ups 40 – 20 (per side)
6. KB Thrusters – 40
7. Burpees – 40

300 Workout #7: Burpee 300 Workout

Exercises

1. Burpee Thrusters (no Jump) – 50 reps
2. Burpee Jumping Lunges – 50 reps
3. Spiderman Burpees – 50 reps
4. Side-to-Side Plyo Burpees – 50 reps
5. Pull Up Burpees – 50 reps
6. Mountain Climber Burpees (4 Mountain Climbers and Jump) – 50 reps

300 Workout #8: Barbell 300 Workout

300 Workout Barbell Edition. Great challenge workout to help build muscle, strength endurance and mental toughness.

Perform each exercise for the prescribed reps one after the other with little to no rest in between. Make sure to time how long it takes you to Get It Done!

Exercise List

1. Floor Chest Press – 40 reps
2. Jump Squats – 30 reps
3. Cleans – 30 reps
4. Floor Windshield Wipers – 50 reps ( 25 per side)
5. Bent Over Rows – 30 reps
6. Push Press – 40 reps
7. Power Barbell Sprawls with Curl – 40 reps
8. Deadlift – 40 reps

300 Workout #9: Brutal Beatdown MMA 300 Workout

Exercise List

1. Sprawls – 100 reps (Full body explosive movement, cardio and functional)
2. Rotational Mountain Climbers – 300 Reps (Core Strength, Rotational Power, Shoulder Stability)
3. Jumping Lunges – 100 Reps (Lower Body Plyometric movement, Explosiveness, Lactate Threshold)

300 Workout #10: Combat 300 Workout Challenge

Advanced Version (VIDEO)

1. Single Kettlebell Swings – 20 per arm
2. Pull Ups/Chin Ups – 20 reps
3. Ninja Tuck Jumps – 20 reps
4. Tornado Push Ups – 20 per side
5. Alternating Single Leg Power V-Ups – 20 reps (Left and Right = 1 rep)
6. Dumbbell Reverse Lunge to Plyo Jumps – 10 per side
7. KB Clean and Press – 10 per side
8. Mountain Mules – 40 reps
9. Pistol Squat or One-legged Squats – 10 per side
10. Power Plank – 20 reps
11. One Legged Burpees – 40 reps

Intermediate Version:

1. 2 Arm Kettlebell Swings – 40 reps
2. Chin Ups/Inverted Rows 20 – 20 reps
3. Jumping Squats – 20 reps
4. Push Ups – 40 reps
5. Abs Bicycle Crunches – 20 reps
6. DB Lunges – 10 per side
7. DB Clean and press – 10 per side
8. Mountain Climbers – 40 reps (Left & Right = 1 rep)
9. Assisted One Legged Squats – 20 reps
10. Plank Builds – 20 reps
11. Burpees – 40 reps

• 1 KB swing
• 1 KB clean + press
• 1 KB snatch 
• 1 KB overhead lunge

Køres med 1 arm. Første gang 1 gang venstre og 1 gang højre. 
Køres med 1, 2, 3, 4 reps til hver side 

Team på 2, 4 runder

• Row 250m sprint
• 2 KB i Rack position

Skiftes til at ro og holde KB

“Leaves you like you have been sucking on a tailpipe of a car”

Henry Cavill træning til Superman.

http://www.crosstrainingpro.com/10-awesome-and-fun-crossfit-team-workouts-you-got-to-try/

Workout 1

This killer workout is suitable for a team of 4 people. Keep scores, and either compare team member 1 and 2 with team member 3 and 4, or add all your scores together, and work on improving that score in your next team work out!

Team members 1 and 2 should complete the following within 7 minutes, and they should do as many reps as possible (AMRAP) within that time:
100m sprint
5 burpees
10 deadlifts (Choose weight depending on strength level: 185lbs/125lbs)
5 pull ups

At the same time, team members 3 and 4 should complete the following, again 7 mins AMRAP:
200m row sprint
5 burpees
15 goblet squats (50lbs/ 30lbs)
5 push ups

After the 7 mins of AMRAP are up, the whole team should rest for 3 minutes and then switch!

Then, after both pairs have completed both 7 min sets, the whole team should complete: 100 power snatches (95lbs/65lbs) for time.

Then calculate the team’s scores! NB. Only complete rounds are considered during the AMRAP section, and time is used as a score for the snatches.

 

Workout 2

Find a partner or get a group of 3 together to work hard, and push each other through this session which will really get your hearts racing. Scores are based on how long each round takes, and you can either compete against each other, or against other teams.

Four rounds for time of:
Row 400 meters
Run 400 meters

This is a relay race style workout which is completed in teams of three, or as pairs if you are super keen! The workout involves rotating between rowing, running and resting.

I.e. Firstly, team member 1 will row 400m, whilst team member 2 runs 400m, and team member 3 rests. Then, team member 1 will run 400m, whilst team member 3 rows 400m, and team member 2 rests. To complete the round, team member 1 will rest, whilst team member 3 runs 400m, and team member 2 rows 400m.

When one set is complete the team can either rest together for 3 minutes, or you can just get started on round 2!

The workout is completed when each member of the team has rowed and run the full 1600 meters during the 4 rounds.

 

Workout 3

This workout is pretty crazy, but totally worth it! It is tailored for teams of 2, and is completed for time.

Team member 1 will complete all of the following whilst team member 2 runs, and then when team member 2 is back they will switch, allowing team member 2 to complete all the exercises:
10 handstand push ups
20 deadlifts (185lbs/125lbs)
30 box jumps (30’’/20’’)
50 pull ups
50 med ball wall throws (10lbs/5lbs)
20m walking lunges with a plate (45lbs/20lbs)

After you have both completed one round, rest for 3 minutes, then repeat!

 

Workout 4

Find a partner and work together to fit in as many rounds as you can! Remember that only complete sets of each exercise can be considered in the final score! Why not compete against other teams to see who can get the highest score?

This is a 14 minute ‘as many rounds as possible’ session split into two sections of 7minutes, with a 3 minute recovery period between. Within the 1st 7 mins you should complete AMRAP of the following set of exercises:
10 pull ups
15 kettlebell swings
10 push ups
15 crunches

Within the 2nd  7 mins you should complete AMRAP of the following set of exercises:
20 walking lunges (each step counts)
5 body weight rows
5 burpees
10 jump rope singles

 

Workout 5

Get a group of 3 together and complete this session that is guaranteed to push you all hard!

This is a relay style workout completed in teams of 3 with team member 1 starting on the run; team member 2 starting on the burpee’s and team member 3 starting on the plank.  Team members will rotate after team member 1 has finished their run. The team should aim to complete as many rounds and as many reps in 16 minutes of the following:
300m run
Alternating burpees then 5 med ball squats
Plank hold

The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.

 

Workout 6

Here is another awesome workout that you can do in pairs! Score’s are calculated by recording how long each round takes to complete.

One person will work at any one time. In this workout there are 5 rounds with declining reps- starting with 50 reps, then 40 reps, then 30, then 20, then finishing with 10 reps.

Team member 1 will complete both exercises whilst team member 2 rests, and then they will switch.
Kettlebell swings (50lbs/20lbs)
Pull-Ups

After finishing the 5 rounds, both team members will rest for 2 minutes, and then they will complete 5 more rounds of 50, 40, 30, 20 and 10 reps of:
Push ups
Box Jumps (24″/20″)

 

Workout 7

Find 3 friends and work together to keep the bar off the ground throughout this workout!

Split your group of 4 into two groups of two. Whilst one pair is doing the exercises, the other pair must run/ row/ cycle continuously. The pair that is doing the exercises must not let the bar touch the ground after finishing their deadlifts!

The score for this workout is time based. Either you can add together both pairs scores and see if you can work to beat that score in future weeks, or you can make it more competitive and have the pairs working against each other.

Here are the exercises that each pair must complete- take it in turns:
75 deadlifts (100lbs/80lbs)
50 pull ups
25 hang cleans (75lbs/ 50lbs)
50 push ups
75 overhead squats (40lbs/ 20lbs)
50 pull ups
25 shoulder to overhead (40lbs/ 20lbs)

After team member 1 and team member 2 have completed these exercises, team member 3 and 4 must take over. Team 1 will then run/ row/ cycle.
NB: the bar should not touch the ground from when it raised for the first deadlift until the second partnership has finished all the exercises!

 

Workout 8

This workout is great for a group of three. It is guaranteed to push you all, and leave you feeling super accomplished!

In your team of 3, you should complete 2 full rounds of:
100m walking lunges with a weight held overhead (40lbs/ 25lbs), followed by 200m run
Dumbbell split jerks (80lbs/ 60lbs)
Burpees

In your team you should alternate between the exercises, so that each member will complete each exercise twice. I.e. team member 1 will lunge/run, and meanwhile team member 2 will do the split jerks and team member 3 will do the burpees, once team member 1 has finished, each member will rotate onto the next exercise.

Score will be based on total number of split jerks and burpee’s. Also record your team’s finish time.

 

Workout 9

Here is another AMRAP workout that is certain to get the blood flowing, and sweat dripping! Work against your friends, or in a team to complete as many rounds of this workout as you can in 20 minutes. If needed you and your team can split this workout into two sets of 10 minutes, with a 3 minute recovery break in the middle, or you can just go ahead and complete the full 20 minute workout!
265m run
5 pull ups
10 push ups
10 burpees

Score is based on how many rounds you complete within the 20 minute AMRAP.

 

Workout 10

Here is a final partner workout for you to enjoy!

This is another AMRAP style session, and will involve one of you running at all times! In this workout you should aim to complete as many rounds and reps as possible as you can within 20 minutes! NB. Partner 1 will complete the power cleans and push-ups, whilst partner 2 is running. Then you will switch. How hard you run the 400m will determine how extreme this session is!

Power Clean x 10 reps (135lbs /95lbs)
Pushups x 10 reps
400 Meter Run

3-person Team

9 Rounds for time , alternating exercises (22:00 time cap)

16 Wallball Shots (20/14)
14 Burpees
12/8 Calories Row
10 Front Rack Walking Lunges (135/95)

RX First Timers Finalen

EMOM:

• 5 Wall balls
• 3 pull ups
• 1 Clean’n’jerk 60/40

Plus 1 Clean’n’jerk pr minut)

Liam

For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Workout fra CrossFit ConCor Stockholm

Opvarmning

• Air squat 3 s. ned 1s op
• Good morning 3s ned 1s op
• 3 x museskridt ud i Supermand pu
• Stræk med v over h på knæ
• Spring op og ram muren 4 x v og 4 x h

Warmup complex:

• 7 x deadlift
• 7 x power clean
• 7 x træk til navlen

Skill / strength – EMOM 8 minutter

2 Power Clean

Øg vægten 3 gange på de 8 minutter

Workout – Team på 3

AMRAP 7 min.

• Row cal 100/80    /94 (v 2 mand og en kvinde)
• Clean and jerk 60/40

3 min.pause

AMRAP 7 min.

• Row 80/50  /72
• Snatch 40/30

3 min. pause

AMRAP 7 min.

• Row  60/40.  /54
• Thrusters 40/30

Row deles af teamet. Derefter laver de øvelsen på skift AMRAP resten af tiden