FIT AS FU*K

No excuses! 10 WOD ideas that’ll take from 2 to 40 mins… with and without equipment!

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Sometimes you have a full saturday off to spend in the gym and sometimes you only have time for a quick morning session at home before you hit the shower. Nevertheless, if you are serious about maintaining a healthy and strong body, you should always make workouts a priority. To help you get in the mood, we have gathered some nice workout suggestions for whatever time (or location) you have available 🙂

2 min wod @ the gym

2 min amrap:

Powersnatch, 60/40 kg

 

2 min wod @ home

50 burpees for time (scale to 40 for beginners and opt for approximately 2 mins)

 

7 min wod @ the gym

Heavy fran

21-15-9

Thrusters 60/40 kg

C2B pull-ups (or bar MU if you are really advanced!)

 

7 min wod @ home

50 – 40 – 30 – 20 – 10 reps of:

Boxjumps (use a bench outside) or do step-ups

Push-ups

Double-unders

 

12 min wod @ the gym

12 min amrap of ‘Nate’

2 Muscle-ups

4 Handstand-pushups

 

12 min wod @ home

12 min amrap

Buy-in:

800 m run

then, in the remaining time amrap of:

5 burpees

10 pistols (alternating legs)

15 sit-ups (any style)

 

20 min wod @ the gym

20 min amrap of “the Seven”:

7 Handstand push-ups

7 Thrusters, 60/40 kg

7 Knees to elbows

7 Deadlifts, 110/75 kg

7 Burpees

7 Kettlebell swings, 24/16 kg

7 Pull-ups

 

20 min wod @ home

5 rounds of

400 min run

20 push-ups (in rounds 1,3,5) or 20 burpees (rounds 2,4)

 

40 min wod @ the gym OR at home:

“Murph”

For time:
1 mile Run (1600 m)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (1600 m)

If you don’t have a  pull-up rack close by your home, you can do 100 sit-ups instead …

If it is too “easy” – wear a weighted vest 🙂

Enjoy, Sarah & Ditte

 

 

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