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Intense WOD Challenges for Athletes

The document outlines four different workout of the day (WOD) routines. The first, "Strung-Out, Backwards, and Upside-Down Fran", involves running intervals with increasing numbers of pull-ups and thrusters. The second, "Run and Get Fran", reverses the order by doing runs after the pull-ups and thrusters. The third, "Dirty Thirty", consists of 30 repetitions each of various bodyweight exercises and exercises using equipment like kettlebells and medicine balls. The fourth WOD, "Becky", alternates running intervals with rounds of weightlifting and bodyweight exercises like squats, cleans, and push-ups/pull-ups.

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DarthVader975
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94 views4 pages

Intense WOD Challenges for Athletes

The document outlines four different workout of the day (WOD) routines. The first, "Strung-Out, Backwards, and Upside-Down Fran", involves running intervals with increasing numbers of pull-ups and thrusters. The second, "Run and Get Fran", reverses the order by doing runs after the pull-ups and thrusters. The third, "Dirty Thirty", consists of 30 repetitions each of various bodyweight exercises and exercises using equipment like kettlebells and medicine balls. The fourth WOD, "Becky", alternates running intervals with rounds of weightlifting and bodyweight exercises like squats, cleans, and push-ups/pull-ups.

Uploaded by

DarthVader975
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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1.

WOD - STRUNG-OUT, BACKWARDS, AND


UPSIDE-DOWN FRAN

For Time
1200 Meter Run
9 Pull-Ups
9 Thrusters (95/65 lbs)
800 Meter Run
15 Pull-Ups
15 Thrusters (95/65 lbs)
400 Meter Run
21 Pull-Ups
21 Thrusters (95/65 lbs)
2. WOD - RUN AND GET FRAN

For Time
400m Run
21 Thrusters (90/65 lbs)
21 Pull-Ups
400m Run
15 Thrusters (90/65 lbs)
15 Pull-Ups
400m Run
9 Thrusters (90/65 lbs)
9 Pull-Ups
3. WOD - DIRTY THIRTY
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders
4. WOD - BECKY
For Time
800 meter Run
30 Squat Snatches (95/65 lb)
400 meter Run
30 Hang Cleans (95/65 lb)
200 meter Run
30 Back Squats (95/65 lb)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups

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