Quarantine WOD 201016

Plate & Dumbell WOD

Warm up-

3 rounds-
10 "Bird dogs"
8 sit ups
6 Push ups
4 burpees


Core-

5 super sets of-
20 Plate/DB floor wipers
10 Side pulls


Metcon-

12 AMRAP-
10 weighted burpees with plate / 10 "Devil press" with DB
8 Broad jumps
60 Side to side jumps
40 Jumping jacks

Quarantine WOD 201015

Plate & DB WOD

Warm up-

3 rounds-
10 air squats
10 push ups
10 sit ups
20 Jumping jacks

Metcon-

3 AMRAP-
12 Ground to OH with plate/DB
6 Roll ups

rest 1 minute

3 AMRAP-
6 Roll ups
10 Plate/DB thrusters

rest 1 minute

3 AMRAP-
10 Plate/DB thrusters
10 HRPU

rest 1 minute

3 AMRAP-
10 HRPU
12 sit ups

1 minute rest

3 AMRAP-
12 sit ups
12 Ground to OH with plate/DB

Bodyweight

3 rounds for time-
30 Walking lunges
30 Sit ups
30 Push ups
30 Hip taps
30 Hollow rocks

Running WOD

Warm up-

5 minutes Walk or jog


Work-

3 KM run or 24 minutes run


Quarantine WOD 201012

Plate & Dumbell WOD

Warm up-

3 rounds of- 30 Seconds work, 10 seconds rest-
Slow pace air squats
Hip taps
Plank
Slow pace sit ups


Upper body-

5 super sets of- rest as needed between sets
20 Around the world with plate / Dumbell- Bend your knees a bit.
15 Push ups
10 Curl & press with plate/ DB


Metcon-

For time-
100 Jumping jacks
80 Air squats
60 Towel rows
40 Jump overs
20 Burpee jump overs

Bodyweight

Part 1-

5 super sets of-
15 Push ups
30 Hip taps


Part 2-

For time-
100 Jumping jacks
80 Air squats
60 Towel rows
40 Jump overs
20 Burpee jump overs

Running WOD


Warm up-

5 Minutes walk or easy jog


Work-

6 rounds of-
3 minutes run in fast pace
2 minutes walk or slow run


Cool down-

5 Minutes walk or easy jog

Quarantine WOD 201011

Plate & Dumbell WOD

Warm up-

3 Rounds-
10 "Bird dogs"
8 Sit ups
6 Ground to OH- Plate / Dumbell
4 Lunges


Metcon-

EMOM 6-
6 "OH lunge Complex"

rest 1 minute

EMOM 6-
8 Over the plate burpees

rest 1 minute

EMOM 6-
15 Sit ups

Bodyweight

EMOM 6-
8 "Lunge-Lunge-Squat" sequence

rest 1 minute

EMOM 6-
8 Over the plate burpees

rest 1 minute

EMOM 6-
15 Sit ups

Running WOD